Transcript Healthy eating begins with you!

Part 6:
On Your Way to Better Nutrition
Healthy eating begins with you!
 As we age, we need:
• Fewer calories
• More of key vitamins
and minerals
 Make every food choice
count!
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
2
What is cholesterol?
• Cholesterol is a waxy substance that
comes from two sources: your body and
your food.
• There are two kinds of cholesterol in your
blood: “good” (HDL) or “bad” (LDL).
• Too much “bad” or too little “good”
cholesterol can increase your risk of
heart disease.
Total Cholesterol target = Less than 180 mg/dL
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
3
The Heart-Check Food Certification Program
1. Useful tool to construct a healthier diet.
2. Makes it easy to spot heart-healthy
foods in the grocery store or when
dining out.
3. Program criteria are based on sound
science regarding healthy dietary
recommendations, food categories,
specific product ingredients, and
nutrient values.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
4
Heart-Check Food Certification Program
Nutrition Requirements
Total Fat
Less than 6.5 g
Saturated Fat
1 g or less and 15% or less of
calories from saturated fat
Trans Fat
Less than 0.5 g (also per label
serving)
Cholesterol
20 mg or less
Sodium
Up to 140 mg, 240 mg or 360
per label , or 480 mg per label
serving and per RACC
Beneficial Nutrients (naturally
occurring or historically fortified)
10% or more of the Daily Value
of 1 of 6 nutrients (vitamin A,
vitamin C, iron, calcium,
protein or dietary fiber)
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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Cook the healthy way every day
 Reduce added sugars, saturate fat, and trans fat
 Reduce sodium and salt
 Increase fruits and vegetables
 Increase fiber
 Use heart-healthy fats
 Eat smaller portions
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
6
Daily food choices for adults aged 60+
Source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servingsfrom-Each-Food-Group_UCM_318186_Article.jsp
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
7
Healthy eating can be affordable and tasty!
1. Use a shopping list
2. Read and compare food labels
3. Build meals around foods on sale
4. Buy fresh foods first
5. Shop the perimeter of the store
6. Keep a supply of healthy staples
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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Cooking for one?
Make your healthy plate easy
 Cut your favorite recipe in half
 Freeze whatever you don’t eat for another time
 Buy frozen fruit, vegetables, and meat in bulk, then bag them
in individual portions and put them in your freezer for quick
and easy meals
 Prepare and share with others
 Cook a pot of beans or a roast for use in 3 different meals
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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3 ways to eat healthy as you age
1. Eat a variety of nutritious foods from all the food groups,
including fruits, vegetables, whole grains, low-fat dairy,
poultry, fish, and nuts.
2. Eat less of the nutrient-poor foods. Compare nutrition
facts labels to help you avoid foods that are too high in
sodium, added sugars, and saturated and trans fats.
3. Eat enough calories to maintain a healthy body weight
for you.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
10
A heart-healthy diet and lifestyle are good
weapons to fight heart disease and stroke
 Use up at least as many calories as you take in to achieve and
maintain a healthy weight.
 Eat a variety of nutritious foods from all the food groups.
 Eat less of the nutrient-poor foods.
 Don’t smoke tobacco and avoid secondhand smoke.
 As you make daily food choices, base your eating pattern on the
recommendations included in the “Daily Food Choice” handout.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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For more information
 Facilitators name and contact information
• Name
• Phone number
• Email address
 Join us for these classes to stay healthy!
• Name, date, time, location
• Name, date, time, location
• Name, date, time, location
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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