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Let’s Eat!
Healthy Eating for Seniors
R H O D Y B E AT. C O M
Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars. Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans:
Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes. Vary protein choices with more fish, beans and peas. Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Choose whole grains whenever possible. Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy. Make the fats you eat polyunsaturated and monounsaturated fats. Switch from solid fats to oils when preparing food. Include Physical Activity to your Daily Routine. Balancing physical activity and a healthful diet is the best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day — this even can be broken into three 10-minute sessions throughout the day. For someone who is currently inactive, it’s a good idea to start with a few minutes of activity, such as walking, and gradually increase this time as they become stronger. And always check with a health-care provider before beginning a new physical activity program.
Take-Out Tips When you need a night off from cooking and dine-in restaurants aren’t an option, meal delivery services or takeout can be a convenient alternative. Making healthful choices from an online menu can be a challenge — especially since nutrition facts are not always posted to online menus. Here are a few tips to keep in mind to help you decipher the meal delivery or take-out menu: Terms to be mindful of include “crunchy,” “crispy,” “battered” and “breaded,” as well as “creamy,” “cheesy” and “Alfredo,” which often can mean they’re higher in fat or calories. Limit items that are fried or served in sauces that are high in saturated fat. Items that may be more healthful options might use terms like “baked,” “grilled,” “roasted,” and “steamed,” as well we “al fresco” or “marinara.” Consider steamed vegetables or fruit as a side option, when available. Rethink your drink. Calories from sugar-sweetened beverages can add up quickly and provide little nutritional value.
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(content courtesy eatright.org)
Choose options like water, low-fat or fat-free milk or drinks such as unsweetened coffee or tea. Sauces and dressings usually come on the side when ordered to-go but ask for sauces and dressing on the side to be sure and help control how much actually goes on your food. Instead of eating out of the containers, plate your food for a more appropriate portion size when servings are large. You also can save part of your meal for later. As always, wash your hands before serving or eating. Food Safety Concerns during the COVID-19 Pandemic According to the U.S. Food and Drug Administration, the Centers for Disease Control and Prevention and the U.S. Department of Agriculture, there is currently no evidence to suggest that COVID-19 can be transmitted through food or food packaging. It is believed that the virus spreads from person-to-person through close contact or respiratory droplets, for instance when a person coughs or sneezes. However, it may be possible for viruses to survive on surfaces and
objects, reinforcing the need to observe proper hygiene and food safety practices. When ordering takeout or having food delivered practice social distancing, maintaining a distance of six feet, whenever possible. Proper food safety practices should always be implemented while preparing foods. This includes frequently washing hands with soap and water and washing surfaces and utensils with hot soapy water after each use. Regular handwashing, along with routine cleaning and disinfecting, especially all frequently touched surfaces, remain the most effective ways to reduce the spread of COVID-19. Get more tips on accepting deliveries and takeout orders from the CDC. Even though you aren’t cooking together, try to still eat together as a family. Use the unexpected time at home as an opportunity to reconnect as a family and make family meals a regular routine. Involve your kids in setting the table and let them put takeout or delivery food on plates so they can feel like a part of the process. (content courtesy eatright.org)
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