Healthy Eating as We Age

Eating healthy is important at any age, but even more so as older adults, after the age of 50.  It’s imperative as we age to make better choices for our health in general. Healthier food choices affect our blood pressure, heart, bones, mood and all around well-being.

The National Institute on Aging suggests the following tips to get you started:

• Eat many different colors and types of vegetables and fruits.
• Make sure at least half of your grains are whole grains.
• East only small amounts of solid fats and foods with added sugars.  Limit saturated fat (found mostly in foods that come from animals) and Trans fats (found in foods like store-bought baked goods and some margarines).
• Eat ”good” (poly-and mono-saturated) fats, like those found in seeds, nuts, avocados, and fatty fish like salmon.  Any fats added in cooking should come from olive, canola, corn, or vegetable oil.
• Eat seafood twice a week.  Small fish, like sardines or trout, or farm-raised fish contain less mercury than large fish, like tuna.   Mercury can be harmful.

Eating foods from each food group will help you get the nutrients you need.  The 2015-2020 Dietary Guidelines for Americans from the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) explains healthy eating patterns.

The Dietary Guidelines suggest that people 50 or older choose foods every day from the following:

• Fruits:    1(1/2) to 2(1/2) Cups
• Vegetables:  2-3(1/2) Cups
• Grains:    5-10 Ounces
• Protein Foods: 5-7 Ounces
• Dairy Food: 3 Cups of fat-free or low-fat milk
• Oils:  5-8 teaspoons
• Solid fats and added sugars and salt:  Small amounts

Here are a few examples of healthy, nutritious recipes for seniors from Aplaceformom.com.

Breakfast:    Banana Split Oatmeal (Single Serving)

• 1/3 Cup Oatmeal
• 1/8 Tsp. salt
• ¾ Cup water (very hot)
• ½ banana (sliced)
• ½ Cup frozen yogurt, non-fat

Preparation:      In Microwave safe bowl mix together oatmeal and sale. Stir in water.

Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.

Top with banana slices and frozen yogurt.

Lunch:        Spring Vegetable Soup (Serves 4)

• 1 Tbsp. extra-virgin olive oil
• ¼ red cabbage (medium head, about 2 cups, finely shredded).
• 2 ripe tomatoes (medium, seeded and chopped)
• 1 Cup canned artichoke hearts (drained and chopped)
• 1 Cup green peas (frozen or fresh)
• 2-1/2 Cups vegetable juice (low-sodium tomato)
• 1 Cup water
• 2 Tsp. dried basil
• Salt and freshly ground black pepper, to taste

Preparation:    In large soup pot, heat oil over medium heat. Saute cabbage, tomatoes,

        Artichoke hearts and peas for 10 minutes.

        Add tomato juice and water.  Bring to boil.  Reduce heat, add basil and simmer

        For 10 minutes, or until all vegetables are tender and soup is piping hot.

            Serve in individual serving bowls.  Season to taste with salt and pepper.

Dinner:        “So Easy” Crock Pot Recipe

• 1.5 lb. bag frozen skinless, boneless chicken tenders (no breading)
• 1-16oz. can of organic, low-sodium chicken broth
• 10-15 baby red potatoes
• 2 carrots cut into 1-inch pieces
• 3 stalks of celery cut into 1-inch pieces
• 1 small onion, sliced
• 1 packet of McCormick’s Gourmet Seasoning (Chicken and Potatoes or any other flavor you fancy).

Preparation:    Spray Crock Pot with olive oil spray

Add cut vegetables, potatoes, broth, frozen chicken tenders, packet of seasoning.  Mix all together.

Cook on low for 6-8 hours.  Use leftovers for lunch the following day or make into a stew.

Eating healthy is one of many lifestyle changes we make as we get into our senior years.  It doesn’t have to be the same meal or foods every day, there are many options and creative recipes out there that meet your restricted diet needs you just have to look.  Meeting with your doctor or a certified dietitian, can assist you in customizing meal plans, or suggesting certain foods to avoid due to special diets, allergies or interaction with medications.  As always, it’s very important to check with your doctor first.