Philadelphia Corporation for Aging (PCA) is the Area Agency on Aging for Philadelphia County and is dedicated to serving Philadelphia’s older adults and adults with disabilities.
PCA publishes Milestones and offers:
• Care in the home
• Caregiver & grandparent support
• Employment & volunteer programs
• Health education
• Home-delivered meals
• Home repairs & modifications
• Information & referral
• Legal services
• Ombudsman services
• Protective services
• Senior centers
• Transportation
• Veteran-directed care
Najja R. Orr, DBA, FCPP President and CEO
PCA Board of Directors 2025
Glenn D. Bryan, Chair
Louis G. Colbert, Co-Chair
Jaqueline S. Zinn, Ph.D., Secretary
Denise Adamucci, Treasurer
Satya B. Verma, O.D., Immediate Past Chair
Patricia Canela-Duckett
Sandra McNally
Paul Nathanson
Norma D. Thomas, DSW
Sharlene Waller
Emeritus: Arthur E. Helfand, D.P.M.
Report suspected elder abuse 24/7 to the PCA Helpline: 215-765-9040.
For general inquiries about PCA or aging services, email AskHelpline@pcaCares.org or call 215-765-9040.
Food connections
By Najja R. Orr, DBA, FCPP PCA President & CEO
Milestones is published monthly and distributed at more than 800 locations throughout Philadelphia.
Check us out online: pcaCares.org/ Milestones
Editorial & Distribution: Alicia M. Colombo 215-765-9000, ext. 5081 MilestonesNews@pcaCares.org
Advertising: Kristin Long 215-606-7310 Kristin.Long@pcaCares.org
Subscriptions: Home delivery: $12/year MilestonesNews@pcaCares.org
The views expressed in Milestones are not necessarily those of Philadelphia Corporation for Aging (PCA). Milestones will not knowingly accept or publish fraudulent or misleading advertising. Milestones reserves the right to edit, revise or reject ads. Milestones assumes no responsibility for errors, misprints, omissions or misinformation; for failure to publish an ad; or for any damages of any kind. Neither the publisher nor any other party is rendering expert advice in this publication. No part of this newspaper may be reproduced without the permission of PCA.
From an early age, many of us can remember enjoying Sunday dinners and holiday feasts with our grandparents. The commonality of eating shared foods connects us to culture, family and friends, just as much as it nourishes our bodies. By sharing a meal, eating becomes an experience. There is an opportunity for discussion and learning – about cooking, the ingredients, tastes, and associated cultures or traditions.
As we grow older, several factors may change our relationship with food and the way we prepare meals. These factors can include health conditions, finances, food access and living situations. Philadelphia Corporation for Aging (PCA) understands the importance of both social connections and nutrition. That’s why we fund 28 senior community centers and satellite meal centers throughout the city that serve nutritious meals to older adults each weekday. You are welcome to enjoy these meals, as well as the full range of activities that senior centers have to offer. (Reservations may be required for lunch and some events.
Contact your local senior center directly for details. For a list of centers, go to pcaCares. org/senior-centers.)
National Nutrition Month
National Nutrition Month is an annual campaign every March that was established in 1973 by the Academy of Nutrition and Dietetics. During the month of March, let’s be more mindful about making informed food choices and developing healthful eating habits.
For nutrition information and tips, go to EatRight.org. To learn about PCA’s meal programs, call the PCA Helpline at 215765-9040 or go to pcaCares.org.
If you need help to access or afford food, consider these resources:
• Philadelphia Corporation for Aging (PCA) provides home-delivered meals and funds communal meals at senior centers throughout Philadelphia: 215-765-9040 | pcaCares.org
• The City of Philadelphia’s Food and Meal Finder website lists sites for free food, nutrition services and public benefits: phila.gov/food
• Share Food Program, the largest hunger relief organization in the Greater Philadelphia Region, maintains a database of food pantries and distribution programs, as well as manages the monthly Senior Food Box Program: 215223-2220 | ShareFoodProgram.org
• Supplemental Nutrition Assistance Program (SNAP, formerly food stamps) provides funds to help people with low incomes buy food: 1-800-692-7462 | pa.gov (enter “SNAP” in search)
Published by Philadelphia Corporation for Aging
Nourishing lives: Inside PCA’s Senior Nutrition Program
By Bill Conallen
Good nutrition supports good health at any age, but it is essential for healthy aging. Philadelphia Corporation for Aging (PCA) has long been dedicated to enhancing the lives of older adults across Philadelphia through its comprehensive Senior Nutrition Program (SNP). Since its inception in 1973, PCA has served more than 44 million meals to older adults throughout the city, ensuring access to nutritious food. These meals are provided in community settings at 28 senior centers and meal sites, as well as delivered directly to homes that struggle with shopping or cooking independently. This program provides older adults with a regular source of healthy, delicious food.
A foundation of care
The Senior Nutrition Program
(SNP), which funds PCA’s meal services, was one of the initial initiatives launched under the Older Americans Act of 1965. SNP was the first national effort aimed at addressing malnutrition by creating specialized meal options for older individuals. Today, nearly 1 million meals are distributed daily across the United States through more than 5,000 providers, aiming to support those with the greatest need.
More than just meals
“Our meal programs — both congregate and home-delivered — offer much-needed access to healthy food and provide opportunities for social interaction, which many older adults would otherwise miss out on,” said Bea Winn, PCA’s assistant director of health and nutrition, who has seen the program grow over her 27 years with the agency. “It’s truly fulfilling to know that we’re helping older Philadelphians meet their basic needs so they can continue to thrive in their communities.”
Home-delivered meals, commonly called “meals on wheels,” are a key aspect of the nutrition program. These meals are carefully crafted to meet one-third of an older adult’s recommended dietary intake and follow rigorous
nutritional standards. Along with delicious and healthy food, PCA provides valuable nutrition information. Every meal is thoughtfully prepared to ensure it contains the proper nutrients to help older adults maintain their health and vitality.
Fostering connection
PCA’s congregate meal service brings older adults together in a friendly environment, offering a meal and the chance to engage with peers. These gatherings are essential for combating both hunger and social isolation. PCA-funded senior centers offer a safe space where older adults can enjoy nutritious food, as well as health workshops, fitness activities, recreation and social events.
“Our senior centers aim to provide an atmosphere of inclusion, kindness and care for each other, embracing the diversity of the communities we serve,” said Winn. “At the same time, we focus on creating programs that enrich the lives of older Philadelphians, nourishing their bodies, minds and spirits.”
Reaching those in need
For some older adults and adults living with disabilities, getting to a senior center is simply not an option. PCA’s Home-Delivered Meals service addresses this gap by providing healthy, prepared meals to those who cannot shop, cook or afford nutritious food.
Since 1997, PCA’s Meal Distribution Center (MDC) in North Philadelphia has delivered more than
37 million meals. Every week, more than 4,300 older adults receive meals at their door.
Additionally, PCA manages the Senior Farmers Market Nutrition Program (SFMNP) in Philadelphia County, which provides income-eligible older Philadelphians with vouchers to purchase fresh produce at local farmers markets. This annual summertime initiative typically begins in June and also boosts local agriculture.
Looking ahead
“PCA is constantly striving to adapt and better meet the evolving nutritional and logistical needs of Philadelphia’s older adults,” said Winn. “We hope to expand our offerings to reflect the diverse cultures within our city and collaborate with local restaurants to better serve where the need is most urgent. We understand that a one-size-fits-all approach isn’t effective when the challenge of food insecurity is so vast.”
The Senior Nutrition Program proves that, with the right resources, no older adult needs to endure hunger or loneliness.
You can support PCA’s Senior Nutrition Program by donating (pcaCares.org/donate) or raising awareness. The community’s engagement is crucial to the success of the program. To learn more, call the PCA Helpline at 215-765-9040 or visit pcaCares.org/home-delivered-meals.
Bill Conallen is the public relations specialist at Philadelphia Corporation for Aging.
Women’s History Month: Honoring trailblazers for older adults
By Mary Anna Rodabaugh
As we celebrate the many contributions of women worldwide, we highlight some women who have contributed to the lives of older adults.
Maggie Kuhn
Panthers strived to empower older adults to take control of their lives and to cherish an active life spent championing their beliefs. Kuhn worked tirelessly to educate older adults on their societal impact and how to combat stereotypes regarding agism.
Kuhn continued her work until she passed away at age 89 in 1995, while living in Philadelphia. She is considered the pioneer in advocating for the value of older adults and inspiring reforms nationally and within nursing homes.
No blazed trail comes without challenges. Many believed they knew what was best for older adults, so they placated their elders and treated them like children. Kuhn engaged activists to help shift these beliefs and encouraged older adults to speak their minds. She did this through steadfast activism within the Gray Panthers and its supporters, which still exists today.
to the knowledge base of social work in health care is evidenced in her publications, which include books, chapters and more than 100 articles.
In 1970, Maggie Kuhn was forced to retire the day she turned 65 because of the mandatory retirement law that was then in effect. This experience both angered and inspired her to take action. Kuhn founded the Gray Panthers, an organization dedicated to working on issues pertaining to older adults. At the time, these issues included age discrimination; pension rights; and social concerns, such as the Vietnam War. The Gray
“Stand before the people you fear and speak your mind – even if your voice shakes,” Kuhn once said. “When you least expect it, someone may actually listen to what you have to say.”
Dr. Barbara J. Berkman
Dr. Barbara Berkman, 90, is an award-winning pioneer in health care for the aging. She received her doctorate in social work from Columbia University and is a fellow of the Gerontological Society of America and the New York Academy of Medicine.
Her professional contribution
Berkman has directed 23 federal and foundation-supported research projects in health and aging. Their research suggests a correlation to high physical and cognitive ability with exercise, not smoking, and participation in groups and activities. These findings encouraged more support for older adults, especially those with low incomes. To continue her impact, Berkman is currently principal investigator and national director of the John A. Hartford Foundation’s Geriatric Social Work Faculty Scholars Program.
Dorothy Rice
Economist Dorothy Rice was the driving force for Medicare’s early development. Rice, who died at
age 94, is known for her contributions to the groundbreaking study of health insurance coverage for older adults. “The 1962 Survey of the Aged” by the National Opinion Research Center and sociologist Ethel Shanas produced a national estimate of the needs of older individuals. One of the findings of this study determined that many adults aged 65 and older were uninsured.
After this foundational research was completed, Rice led the Medicare research division at the Social Security Administration as the Deputy Assistant Commissioner of Social Security. She was the first female director for the National Center of Health Statistics. To this day, she is credited with laying the foundation for Medicare’s early policies and coverage.
Mary Anna Rodabaugh is a writer, editor and writing coach.
Gray Panthers founder Maggie Kuhn testified on Nov. 13, 1989 in Philadelphia to recommend legislation that would ensure all Americans coverage for health care and long-term care.
Nutritionist offers shopping tips for healthy eating
By Jay Nachman
Supermarkets offer a vast array of items claiming to be “natural,” “low fat” and “light.” It sounds like a smart choice. But are these products actually good for you?
These terms are a mixed bag of good and not so helpful guidance, according to Jill West, a licensed registered dietitian with a practice in Center City.
Low fat is a legitimate claim. The U.S. Food & Drug Adminis-
tration (FDA) allows a product to be labeled as “low fat” if it contains no more than three grams of total fat per serving. West gives an example: if a yogurt has more than three grams of fat per serving, it cannot be called a low-fat food.
The light label is confusing, with gray areas. “Both ‘light’ and ‘lite’ can be used, and it can refer to a reduction of nutrients, like fat, sodium or calories,” West said. “But these words can also be used to describe a food’s texture, flavor or color.”
Additionally, if a product claims to be light or lower in calories, it may mean that the item has fewer calories than the original version. However, it doesn’t necessarily
mean it is a low-calorie food.
The term “light” often refers to sodium or calories. “There are some brands of soups that will say light in sodium, and they are lighter than the original version, but they are not low in sodium,” West said. “You do have to be careful about that.”
The “natural” claim can be very misleading, too. “Natural does not always equate to healthy,” she said. Honey and maple syrup are natural but are also very high in sugar. Regular soda is also very high in sugar. It’s far more harmful than diet soda, but excessive consumption of both can be damaging. For
(Continued on page 14)
Nutrition Month Recipe Box
Pantry staples including canned beans, dried fruit, nuts and nut butter come together in a sweet and salty breakfast treat to enjoy all week.
Ingredients:
Cooking spray
2½ cups old-fashioned oats
½ cup unsweetened coconut flakes
½ cup raw, unsalted sunflower seeds
1 cup roasted, unsalted cashews
½ cup dried cherries
¼ cup mini chocolate chips
1 teaspoon kosher salt
1 tsp. ground cinnamon
1 cup pitted medjool dates
½ cup natural creamy cashew butter
1 cup canned cannellini beans, drained and rinsed
½ cup unsweetened applesauce
2 tsp. pure vanilla extract
¼ tsp. flaky sea salt (for topping)
Directions:
Preheat oven to 350°F. Lightly coat a 13-by-9-inch baking pan with cooking spray.
Mix oats, coconut, sunflower seeds, cashews, dried cherries, chocolate chips, kosher salt and cinnamon in a large bowl.
Place dates, cashew butter, beans, applesauce and vanilla extract in a food processor, then blend until smooth. Add the blended ingredients to the bowl with dry ingredients and stir.
Spread onto the prepared pan and sprinkle evenly with flaky sea salt. Bake for 20 minutes.
Cool completely and slice into 12 bars. Wrap each bar with plastic wrap and store in an airtight container in the refrigerator for up to
Salmon Cake Lettuce Wraps with Lemon-Yogurt Sauce
This light and flavorful meal comes together easily thanks to canned salmon.
Ingredients:
¼ cup plain nonfat Greek yogurt
2 tbsp. mayonnaise
1 tbsp. fresh lemon juice
1 tsp. lemon zest
½ tsp. smoked paprika
1 tbsp. fresh dill, chopped
¾ tsp. garlic powder
¼ tsp. salt
2 cups canned wild Alaska salmon, bones and skin removed
1 medium egg
¼ cup panko breadcrumbs
¼ tsp. ground mustard seed
⅛ tsp. ground cayenne pepper
½ tbsp. olive oil
12 butter lettuce leaves or sweet gem lettuce
Directions:
Combine yogurt, mayonnaise, lemon juice, lemon zest, paprika, dill, ¼ teaspoon garlic powder and salt in a small bowl. Mix together and set aside. In a medium bowl, combine salmon, egg, breadcrumbs, ½ teaspoon garlic powder, mustard seed, cayenne pepper and mix well.
Evenly divide the salmon mixture and form 6 salmon cakes, placing them on a plate. Heat olive oil in a large skillet over medium heat. Once oil is hot, add salmon cakes and cook for 5 minutes. Flip salmon cakes over and cook for an additional 4 minutes or until they reach a minimum internal temperature of 160°F.
Wash lettuce leaves and pat dry with paper towel. To serve, stack two lettuce leaves and top with one salmon cake. Add 1 teaspoon lemon-yogurt sauce on top of each salmon cake.
Keep a well-stocked pantry
If you don’t have time to plan meals some days or can't get out to shop often, a well-stocked pantry can relieve some of the pressure when it comes time to make a meal. Keep the following on hand for quick, easy-to-fix dishes.
Shelf-stable foods
Dried or canned beans, peas and lentils (black, garbanzo, kidney, white and pinto beans; green, yellow or split peas and lentils)
Canned vegetables with no added salt (diced tomatoes, green beans and corn)
Pair this colorful skewered salad with your favorite grilled entrée and whole-grain side dish to have a balanced meal.
In order, assemble cheese, basil and tomato onto the skewer until all ingredients are stacked beautifully. Drizzle olive oil over assembled skewer, then add a pinch of sea salt if desired.
Whole grains (brown rice, quinoa, oats, millet and whole-grain pasta)
Pouches or canned fish (tuna) and chicken
Olive, canola or other vegetable oils
Dried herbs and spices
Frozen foods:
Vegetables (broccoli, cauliflower, carrots and brussels sprouts)
Fruit (berries and bananas)
Whole wheat pizza dough
Frozen meat, poultry or seafood
Source: Academy of Nutrition & Dietetics
Cannellini Cashew Breakfast Bars
Caprese Salad Skewers
March 2025
MARCH 1-31
WOMEN’S HISTORY
MONTH
MARCH 1-31
NUTRITION MONTH
MARCH 5
YOGA
Wind down & feel your body relax. A series of stretches both sitting & standing helps ease your mind, body & spirit. 9:30 a.m. KleinLife: Northeast Philadelphia. 215-6987300 | Free
MARCH 6
CHILDREN’S PICTURE BOOK
WORKSHOP
In this weekly class, participants will start with simple prompts to help choose a theme. Then, begin to doodle illustrative ideas based on chosen theme. 10 a.m. Lutheran Settlement House. 215426-8610 | Free
MARCH 7
PINOCLE
Sharpen your mind & enjoy some friendly competition. Whether you’re new to the card game or looking to refine your skills, this class will guide you through the rules, strategies & techniques. 1 p.m. Journey’s Way. 215-4871750 | Free
MARCH 11
MUSIC THERAPY
Send your calendar items two months in advance to: MilestonesNews@pcaCares.org Questions? Call 215-765-9000, ext. 5081.
Session uses music interventions to accomplish individualized goals with a credentialed professional. 9 a.m. Lutheran Settlement House. 215-426-8610 | Free
MARCH 13
POETRY CLASS
Discover the joy of self-expression through poetry. This engaging & interactive class is designed for older adults who want to explore the art of poetry, whether they are lifelong writers or beginners. 10:30 a.m. Center in the Park. 215-848-7722 | Free
MARCH 14
CHAIR ZUMBA
Move to upbeat music while sitting & standing (with chair support). 9:30 a.m. KleinLife: Northeast Philadelphia. 215-6987300 | Free
MARCH 16
ST. PATRICK’S DAY PARADE
Celebrate the holiday at the annual parade dating back to 1771. Starts 11 a.m. at 16th Street & JFK Blvd. TV coverage: Phill 57 from 12-3 p.m. 267-2372953 | PhillyParade.com | Free
MARCH 17
ST. PATRICK’S DAY
MARCH 17
ST. PATRICK’S DAY PARTY
A variety of Irish-themed activities & food are planned for this special celebration. 10 a.m. to 1 p.m. Star Harbor Senior Community Center. 215-727-0100 | Free
MARCH 19
DAYLIGHT SAVING TIME BEGINS: SPRING FORWARD
MARCH 20
QUILTING CLASS
Unleash your creativity & learn the timeless art of quilting
Whether you’re a beginner or an experienced quilter, this class offers a welcoming space to develop your skills. Noon. Martin Luther King Older Adult Center. 215-685-2715 | Free
MARCH 21
OPEN TECH CENTER
Take advantage of open computer use with some instruction (if needed) for technology topics, including iPad, smartphones and Zoom. 10 a.m. KleinLife: Northeast Philadelphia. 215-6987300 | Free
MARCH 25
ENHANCED FITNESS
Join us for a revitalizing exercise class tailored specifically for older adults. This low-impact, full-body workout is designed to improve strength, flexibility & mobility, while boosting overall health & well-being. 10 a.m. Center in the Park. 215-848-7722 | Free
MARCH 26
TOTAL FITNESS CLASS
Work out standing & sitting with the use of light hand-held exercise equipment, such as weight and fitness balls. 10:30 a.m. Philadelphia Senior CenterAllegheny. 267-286-1455 | $1
MARCH 27
ART CLASS
Participants will learn a variety of mediums, including painting, watercolors, paper mâché, sketching & collage. 9 a.m. Lutheran Settlement House. 215426-8610 | Free
MARCH 28
LINE DANCE
Get ready to move, groove & have fun, whether you’re a beginner or a seasoned dancer. 9:30 a.m. Martin Luther King Older Adult Center. 215-685-2715 | Free
MARCH 31
STYLE UPDATE CLASS
Learn how to take something old & turn it into something new. Glam up your vintage sweater with faux fur & bling. 10 a.m. Philadelphia Senior Center- Allegheny. 267286-1455 | $2
A will is a legal document that describes how you would like your property and other assets to be distributed after your death. When you make a will, you can also use it to nominate guardians for your children, dependents, or pets.
Scan QR Code to visit our website phila.gov/wills
Prevent food poisoning: Clean, separate, cook and chill
Source: U.S. Centers for Disease Control & Prevention
As you prepare meals, it is important to take precautions to protect yourself and your loved ones from foodborne illnesses. The way food is prepared, cooked and stored can have a significant impact on food safety.
Some foods are more likely than others to contain germs that can make you sick. Below is a list of risky foods:
• Raw chicken is ready to cook and doesn’t need to be washed first. Washing raw poultry can spread germs to other foods, the sink and the counter, which can make you sick.
• Do not eat raw flour, eggs or dough.
• Consuming raw milk and unpasteurized milk products can cause health problems due to harmful bacteria.
Clean: Wash your hands and surfaces often.
Germs that cause food poisoning can survive in many places and spread around your kitchen. These cleaning tips can help keep you healthy:
• Wash your hands for at least 20 seconds with soap and warm water before, during and after preparing food, as well as before eating.
• Always wash hands after handling uncooked meat, chicken and other poultry, seafood, flour, or eggs.
• Wash utensils, cutting boards and countertops with hot, soapy water after preparing each food item.
• Rinse fresh fruits and vegetables under running water.
Separate: Don’t cross-contaminate.
Raw meat, chicken and other poultry, seafood, and eggs can spread germs to ready-to-eat food unless you keep them separate.
When grocery shopping, keep raw meat, poultry and seafood away from other foods.
Keep raw or marinating meat, poultry, seafood, and eggs separate from all other foods in the refrigerator. Store uncooked meat in sealed containers or wrap securely so the juices don’t leak onto other foods.
Use one cutting board or plate for raw meat, poultry or seafood, then use a separate cutting board or plate for produce, bread and other foods
that won’t be cooked.
Cook to the right temperature.
Food is safely cooked when the internal temperature gets high enough to kill germs that can make you sick. The best way to tell if food is safely cooked is to use a food thermometer.
Use a food thermometer to ensure meat is cooked to a safe internal temperature:
• Whole cuts of beef, veal, lamb and pork, including fresh ham: 145°F (then allow the meat to rest for 3 minutes before carving or eating).
• Fish with fins: 145°F
• Ground meats, such as beef and pork: 160°F
• All poultry, including ground chicken and turkey: 165°F
• Leftovers and casseroles: 165°F
If you do not have a food thermometer, cut into the thickest part of the food to check the color and texture. Chicken should be white and opaque throughout. Beef should be pink. Fish should be opaque and separate easily with a fork. Avoid eating anything that appears raw or undercooked.
Microwave food thoroughly. Follow recommended cooking and standing times. Letting food sit for a few minutes after microwaving allows cold spots to absorb heat from hotter areas and cook more completely.
Know your microwave’s wattage, by checking inside the door, owner’s manual or manufacturer’s website. If your microwave is high
wattage (800 watts or more), use the minimum cooking time recommended. If it is low wattage (300500 watts), use the maximum cooking time recommended.
When reheating, use a food thermometer to make sure that microwaved food reaches 165°F.
Chill: refrigerate promptly.
Bacteria can multiply rapidly if left at room temperature or in the “danger zone” between 40°F and 140°F.
Keep your refrigerator at 40°F or below and your freezer at 0°F or below. If your refrigerator doesn’t have a built-in thermometer, keep an appliance thermometer inside it to check the temperature.
Package warm or hot food into several clean, shallow containers and then refrigerate. It is okay to put small portions of hot food in the refrigerator since they will chill faster.
Refrigerate perishable food, including meat, seafood, dairy, cut fruit, some vegetables and cooked leftovers within two hours. If the food is exposed to temperatures above 90°F, like a hot car or picnic, refrigerate it within 1 hour.
Thaw frozen food safely in the refrigerator, in cold water, or in the microwave. Never thaw food on the counter because bacteria multiply quickly in the parts of the food that reach room temperature.
Above all, when in doubt – throw it out. Food poisoning can cause diarrhea, stomach cramps, nausea, vomiting, fever and/or dehydration. It’s better to be safe than sick.
Be smart about sugar consumption
Sources: U.S. Centers for Disease Control & Prevention | American Heart Association
Sugars and syrups are often added to processed food and drinks. This means you may be consuming a lot more sugar than you realize.
On average each day, adult men consume 19 teaspoons of added sugars, and adult women consume 15 teaspoons of added sugars.
It is recommended that adults consume less than 10% of their total daily calories from added sugars. If an adult consumes 2,000 calories a day, then no more than 200 calories should come from added sugars. This is the equivalent of 12 teaspoons of sugar.
Consuming too many added sugars is associated with weight gain and obesity, type 2 diabetes, high blood pressure, and tooth decay.
Major sources of added sugar include the following:
• Sugary drinks, such as soda, fruit drinks and energy drinks.
• Coffee and tea, especially if
sweetened or flavored before sale. Many coffee shops use unflavored coffee as a base, then add any flavoring(s) with sugar syrups.
• Desserts and sweet snacks, including cookies, brownies, cakes, pies, ice cream, frozen dairy desserts, doughnuts, sweet rolls and pastries.
• Candy and chocolate.
• Breakfast cereals and granola bars.
Rethink your drink
One 12-ounce can of regular soda contains nearly a day’s worth of added sugar, not to mention empty calories. Water has zero calories. Replacing sugary drinks with unsweetened water can help reduce the amount of added sugar consumed.
Other healthier drink options, include:
• Unsweetened coffee or teas, sparkling water, seltzers, and sugar-free flavored waters.
• Unsweetened iced tea or diet soda.
• Low-fat or fat-free milk and
fortified soy beverages with no added sugars.
• 100% fruit or vegetable juice.
Other ways to reduce your consumption of added sugar:
• Toss the shaker. Cut back on the amount of sugar you add to beverages and foods, including cereal, coffee or tea. Try cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust.
• Read labels. When food shopping, read nutrition labels on packaged foods, especially soups, sauces and condiments. Dairy and fruit products will contain some natural sugars. Choose foods with the lowest amounts of added sugar.
• Go natural. Eat fresh, canned (in water or juice), frozen or dried fruits without added sugar. Use fresh fruit to top foods, like cereal, oatmeal, pancakes or
yogurt, rather than syrup or other sweetened toppings.
• Limit sugar: When baking cookies, brownies or cakes, reduce the amount of sugar in the recipe by one-third to one-half. You can use an equal amount of unsweetened applesauce to replace sugar, if desired.
• Enhance flavor in recipes by using extracts, such as almond, vanilla or lemon.
• Spice it up. Enhance the flavor of foods with warm spices, such as ginger, allspice, cinnamon or nutmeg.
• Go low-cal. Use low-calorie sweeteners when necessary. Low- and no-calorie sugar substitutes mimic the sweetness of sugar. These sugar substitutes can work as a short-term solution as you gradually train your palate to enjoy foods and drinks that are less sweet.
For more information on sugar consumption, heart.org/sugar.
(See page 15 for crossword)
(Continued from page 7)
people who cannot give up soda, moderation is key. “My recommendation would be to limit it to one a day, and diet soda has a lower risk than a regular soda,” West said. “There are no ingredients in soda that our body needs.”
When it comes to dessert, a treat from a bakery may be marginally healthier than a packaged dessert. A fresh baked good has fewer preservatives. Packaged desserts require a long shelf life from the time they are prepared to the time they are consumed. “From a nutri-
tion perspective, bakery desserts will still have excessive amounts of saturated fats and sugar,” West said.
West’s advice for shoppers who want to be smart nutrition consumers is to eat mostly whole grain bread and whole grain cereals, such as bran flake cereals; oatmeal; fruits and vegetables; and lean protein, such as fish, chicken, eggs, low-fat milk, cottage cheese, tofu, beans and lentils. Healthy fats can be derived from nuts, seeds, avocado and olives.
Shoppers want to limit highly processed foods, sugary drinks, desserts, processed meats and fast food.
When it comes to deciphering the ingredient list on a package, a short ingredient list is better than a longer one. Consumers also want to look for identifiable ingredients and check for added sugars.
“Sometimes companies will use multiple types of sugars so they get spread out in the ingredient list,” West said.
For people on limited incomes, West recommends purchasing foods that don’t spoil quickly, like frozen fruits and vegetables and low-sodium canned foods, such as beans, soups, and vegetables and fruit packed in water. She also advises buying lean ground beef and chicken when these products are on sale so they can be frozen for later consumption. “All of those are healthy options that are shelf stable,” she said.
It is important for older adults to get enough protein. “As people age, their diets tend to decrease in
protein,” West said. “And we really need that protein to maintain muscle mass.”
Older adults also need to make sure they get enough fiber for digestive health, calcium and vitamin D for bone health, and vitamin B12 for the nervous system and overall energy levels.
“Many of these whole foods that we spoke about will provide those nutrients,” West said. “Many older adults may need a calcium and vitamin D supplement because it’s hard to get all we need from just our diet.” Speak with a physician or dietitian/nutritionist about your specific needs.
Nutrition information resources
The Academy of Nutrition and Dietetics’ website, EatRight. org, notes that “food is essential for everyone. It plays a role in our culture, heritage and everyday lives, from ordinary days to special occasions and holidays.” The website provides information about the importance of each food group and how to properly plan and prepare nutritious meals and snacks.
The U.S. Food & Drug Administration website, fda.gov/ food, provides information and tools to help support healthy food choices with sections including “food as a vehicle for wellness” and “supporting lifelong healthy eating patterns.”
Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.
Eating right for older adults
Source: The Academy of Nutrition and Dietetics
Healthy eating is recommended throughout life. But as we age, certain factors can affect our nutrient needs. Choosing a variety of foods from all food groups – vegetables, fruits, grains, dairy and protein – will help you build a healthy eating routine. The following tips can help you get started on your way to eating right.
Fill half your plate with produce. Eat a variety of brightly colored vegetables, including dark green, red and orange. Beans, peas and lentils are also good choices. Fresh, frozen and canned vegetables can all be healthful options. Look for “reduced sodium” or “no-saltadded” on the labels. Add fruit to meals, snacks or dessert. Choose fruits that are fresh, dried, frozen, or canned in water or 100% juice.
Make at least half your grains whole. Choose breads, cereals, crackers and noodles made with 100% whole grains. Whole grain tortillas, brown rice, bulgur and oats all count. Also, look for cereals that are fiber-rich and fortified with vitamin B12, which decreases in absorption as we age or due to some medications. Switch to fat-free or low-fat dairy.
Older adults need more calcium and vitamin D to help keep their bones healthy. Include three servings of milk, yogurt or cheese each day. If you are lactose intolerant or vegan, try lactose-free milk or a calcium-fortified plantbased milk alternative, such as soy or almond.
Vary your protein choices. In addition to lean meat, poultry and eggs, choose seafood, nuts, beans, peas and lentils in your meals. Include a protein source with all meals and snacks. Protein foods derived from animal sources also provide vitamin B12, and certain plant-based foods may be fortified.
Limit sodium, saturated fat and added sugar. Choose foods with lower amounts of sodium. Add spices or herbs to season food without adding salt. Switch from solid fats to oils when cooking. Make sources of saturated fats, including dessert, fried food, pizza and processed meat, occasional choices. Select fresh fruit for dessert in place of treats with added sugar.
Stay well-hydrated. Drink plenty of water throughout the day to prevent dehydration and promote good digestion. Other unsweetened beverages can help meet fluid needs, including low- or fatfree milk, fortified soy beverages, and 100% fruit. Choose these in place of sugary drinks.
Be mindful of portion sizes. Most older adults need fewer calories than in their younger years. Avoid oversized portions. Try using smaller plates, bowls and glasses.
For more nutrition information, visit EatRight.org.
