Healthy Bites

Mother Nature Strikes Again!

By Mallory Balice BSRI Wellness Program Manager

Disasters and emergencies can happen at any moment. It’s important for older adults to be prepared for natural disasters, including hurricanes and floods. When disaster strikes, you want to make sure you are ready

Follow these essential tips to prepare for the next natural disaster.

Create an Emergency Kit:

Prepare at least a week of essentials such as water, nonperishable food items, medications, flashlights, batteries, a first-aid kit, and a battery-powered radio.

Build a Support Network:

Identify friends and family members to call on for help.

Develop a Plan:

If you must evacuate, plan who will help you. Make an emergency contact list.

Familiarize Yourself with Shelters:

Locate the nearest emergency shelter. Plan for alternative transportation.

Stock up on these foods:

• Canned soups • Ready-to-eat canned foods such as tuna, chicken, fruits, vegetables • Canned ravioli • Dried fruit • Jerky • Protein bars • Peanut butter • Dry ready-to-eat cereal, oats, or granola • Bread • Jelly • Nonperishable milk • Graham crackers • Nuts and seeds • Trail mix • Instant coffee • Bottled water

Tomato and Cucumber Salad

This low-calorie salad is easy to make! It’s perfect for a snack or a side dish. 4 tomatoes 1 cup onion 2 cucumbers, chopped 2 Tbsp. lemon juice 1/2 cup fresh basil leaves Salt and pepper to taste

Combine all ingredients in a large bowl and top with basil leaves. Keep chilled.

Nutrition Facts per 6 servings: Calories – 29 kcal; Carbohydrates – 5g; Fiber – 0.6g; Protein – 1.2g; Potassium – 206mg.

FOOD OF THE MONTH

Tomato – Tomahto!

A tomato is typically red, but it can also come in a variety of colors such as yellow, orange, and purple. It is considered a fruit because of its seeds and has a 95% water content. Tomatoes are a great source of vitamin C, vitamin K, and potassium and may reduce the risk of heart disease.

Nutrition Facts for 1/2 cup of tomatoes: Calories: 16 kcal; Carbohydrates: 4g; Fiber: 1g; Protein: 0.8g; Sugar: 2.3g; Calcium: 9mg; Magnesium: 9mg; Potassium: 212mg; Vitamin A: 37mg.