Nutrition in the Aging Population
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Transcript Nutrition in the Aging Population
Nutrition in the Aging
Population
Simply EZ Home Delivered Meals
2010
Nutrition Goals: An Overview
Food Pyramid (Getting all your groups in)
Whole Grains (Fiber for Heart & Colon)
Low Sodium (Blood Pressure Control)
Low Fat (Heart Health)
Carbohydrate Control (Diabetes)
Weight Control (Food Portions)
How does Simply EZ fit in??
The Food Pyramid
Food Pyramid – Grains Group
Most aging adults need about 6 servings/day
What’s a serving look like?
1 slice of bread
½ cup of rice, pasta, cooked cereal
About ¾ cup dry cereal
If you’re diabetic, consider these as grains/starch:
½ cup potato, corn, peas, beans
Food Pyramid – Fruits Group
Need about 2 servings per day
What’s a serving look like?
Tennis ball sized fresh fruit
½ cup of juice or canned fruit
¼ cup dried fruit (raisins)
*Go easy on juices & dried fruits if you’re trying to
watch your weight or to lose weight.
Food Pyramid – Vegetable Group
Need about 3 servings per day
What’s a serving look like?
1 cup raw
½ cup cooked
¾ cup vegetable juice (need low sodium!)
Aim for “No Added Salt” varieties in canned
vegetables for good sodium control
Food Pyramid – Milk/Dairy Group
All aging adults should aim for 3 a day
What’s a serving?
1 cup (8oz) of milk
1 small container of yogurt (6oz)
1 oz of cheese (1 cheese stick or 1 slice)
We’re aiming for 3 a day to get adequate calcium
intake to keep bones strong!
Food Pyramid – Meat Group
Most aging adults only need about
5-6oz/day
Aim for lean meats for heart health
Chicken, turkey, fish
Aim for fish twice a week (omega 3’s & heart health)
Limit bacon, sausage, ham for fat & sodium control
Don’t fry meats
Consider meat alternatives like soy/tofu, beans,
nuts & seeds for protein substitutes
Whole Grains
When choosing your grains (cereal, rice,
pasta) try looking for “Whole ___” as the
first ingredient
Whole wheat, whole grain, whole corn
Increasing fiber in your diet with whole
grains will lower cholesterol & help with
weight loss
Low Sodium
Cutting out the salt shaker will greatly improve
blood pressure and fluid retention (edema)
Especially Congestive Heart Failure, kidney
disease, and high blood pressure patients
Frozen Meals with <600mg Sodium
Canned foods: “No Added Salt” or “Low Sodium"
on the label
Limit chips/pretzels/popcorn or go unsalted
Low Fat
Don’t go fat free! Fat helps you feel
satisfied and keep from snacking too often
Don’t fry foods-or use Pam instead of cooking
foods in oil
Trim visible fats before you eat the meat
Remove skin from chicken & turkey
“Loin” cuts are usually leaner
Ground sirloin, beef tenderloin
Try ground turkey or soy crumbles to cut fat
Carbohydrate Control
Diabetes is very common in all age groups
Consistent & controlled carb intake will
keep blood sugar numbers in control &
prevent complications
Kidney failure, blindness, gangrene infections
Carbs are found in:
Grains, Fruits, Dairy
Low in vegetables
None in meats (unless breaded)
Weight Control
By keeping your portions in control you
can shed unwanted pounds and improve
your health:
Diabetes is better controlled
Heart Disease risk goes down
Improves mobility (less pressure on joints)
Blood pressure goes down
How does Simply EZ fit in??
We provide well balanced meals
Variety in each food group
Portions are controlled & follow pyramid
recommendations
Sodium controlled & unsalted foods
Calorie controlled to help with healthy weight
Fat controlled for heart health
High fiber for cholesterol and bowel health
Simply EZ Home Delivered Meals
We work with PASSPORT and deliver
foods to you weekly
Always updating menus for seasonal
changes
We work around food allergies/sensitivites
Menus are Dietitian approved!
Try Simply EZ Home Delivered Meals
Simply EZ of Columbus
3593 Interchange Road
Columbus, Ohio 43204
Phone: 614-308-1844
Fax: 614-278-9728
Renee Flack? (not sure if you want a name
here feel free to change)