Staying healthy during National Nutrition Month
In March, communities and organizations across the United States observe National Nutrition Month. This annual campaign was created by the Academy of Nutrition and Dietetics to teach others about making informed food choices and promote healthy eating habits.
Many home care organizations such as Griswold Home Care offer services that help older adults live comfortable and fulfilling lives, including meal preparation that promotes a healthy lifestyle.
We’re happy to share some tips from the Academy of Nutrition and Dietetics on how older adults can improve their well-being by focusing on flavorful but nutritious meals.
Make half your plate fruits and vegetables
Eat a variety of different colored vegetables, including ones that are darkgreen, red and orange. Beans, peas and lentils are also good options when choosing vegetables to include in your meal.
Although fresh vegetables are ideal, frozen and canned vegetables are still healthy options. Look for reduced sodium or no-saltadded on the label.
Adding fruit to meals, snacks or as dessert is also a great way to get the nutrition you need. Choose fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
Make at least half your grains whole
Choose breads, cereals, crackers and noodles made with 100% whole grains. Whole grain corn tortillas, brown rice, bulgur, millet, amaranth and oats all count as whole grains, too.
Also, look for fiber-rich cereals to help stay regular and cereals that are fortified with vitamin B12, which is a nutrient that decreases in absorption as we age or due to some medications.
Switch to fat-free or low-fat milk, yogurt and cheese
Older adults need more calcium and vitamin D to help keep bones healthy. Include three servings of fatfree or low-fat milk, yogurt, or cheese each day.
For those who are lactose intolerant, try lactosefree milk or a calcium-fortified soy beverage.
Vary your protein choices
Choose a wide-ranging menu for enjoyable dining experiences and eat a variety of foods from the protein group each week. In addition to lean meat, make sure to include poultry, eggs, seafood, nuts, beans, peas and lentils when planning your meals.
Spread your protein intake throughout the day by including a protein source with meals and snacks.
Limit sodium, saturated fat and added sugars
Although your body needs a small amount of sodium to work properly, too much sodium is bad for your health and can lead to increased blood pressure, making you at risk for heart disease or stroke. Compare sodium in the foods you buy and choose those with lower amounts. Adding spices or herbs to season food without adding salt can also lower sodium intake.
Switch from solid fats to oils when preparing foods, and make major sources of saturated fats occasional choices, not everyday foods. Examples of foods to limit include desserts, fried foods, pizza and processed meats like sausages and hot dogs.
Choose fruit for dessert more often in place of processed treats with added sugars.
Stay well-hydrated
Drinking plenty of water throughout your day will help you prevent dehydration and promote good digestion. Water intake can have other positive impacts on our health, such as with the kidney, skin, brain, and more.
Enjoy your food, but be mindful of portion sizes
As we age, many of us need fewer calories. Keep this in mind when considering portion sizes. Using smaller plates, bowls and glasses can change how you visualize the amount of food you have.
Cook more often at home, where you are in control of what’s in your food
Some studies suggest that people who cook more often, rather than get takeout, have an overall healthier diet.
When you order take-out, look for dishes that include vegetables, fruits and whole grains, along with lean protein. When portions are too large, share a meal or save half for later.
Consult a registered dietitian or nutritionist if you have special dietary needs
Speaking with a registered dietitian or nutritionist offers evidenced-based, easy-to-understand nutrition and general health information specific to your needs. They can help ensure you’re getting the most out of the foods you can eat, rather than focusing on what you need to avoid.
Nothing is more important to your health than what you put into your body. Making healthy informed choices leads to a more enjoyable life, now and for years to come. ABOUT GRISWOLD HOME CARE » With 168 locations in 29 states, Griswold Home Care is one of the country’s top home care companies, delivering compassionate care 24/7 to its clients. Its purpose is to give people the help they need to live in the place they love. Through this purpose, Griswold Home Care helps adults maintain quality of life despite advanced age or onset of illness through services including companion care, home services, personal care, and respite care. Founded by the late Jean Griswold in 1982, the company has maintained its founder’s profound sense of empathy for older and disabled adults and those living with chronic conditions. For more information, visit www.griswoldhomecare. com or call 215.402.0200.