Transcript Next Steps to Better Nutrition - ncoa.org

Next Steps to Better Nutrition
Part 6:
On Your Way to Better Nutrition
A nonprofit service and advocacy organization
© 2014 National Council on Aging
1
Next Steps 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!
A nonprofit service and advocacy organization
© 2014 National Council on Aging
2
Next Steps to Better Nutrition
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
A nonprofit service and advocacy organization
© 2014 National Council on Aging
3
Next Steps to Better Nutrition
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.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
4
Next Steps to Better Nutrition
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)
A nonprofit service and advocacy organization
© 2014 National Council on Aging
5
Next Steps to Better Nutrition
Cook the healthy way every day
 Reduce added sugars, saturated
fat, and trans fat
 Reduce sodium and salt
 Increase fruits and vegetables
 Increase whole grains
 Use heart-healthier fats
 Eat smaller portions
A nonprofit service and advocacy organization
© 2014 National Council on Aging
6
Next Steps to Better Nutrition
Daily food choices for adults aged 60+
Source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/SuggestedServings-from-Each-Food-Group_UCM_318186_Article.jsp
A nonprofit service and advocacy organization
© 2014 National Council on Aging
7
Next Steps to Better Nutrition
Healthy eating can be
affordable and tasty!
1. Use a shopping list.
2. Build meals around foods on sale.
3. Shop the perimeter of the store for fruits,
vegetables, whole grains, poultry, and lowfat dairy products.
4. Keep a supply of healthy staples, including
canned and frozen fruit and vegetables.
5. Stretch your dollars and your produce by
knowing how to store your food.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
8
Next Steps to Better Nutrition
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.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
9
Next Steps to Better Nutrition
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.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
10
Next Steps to Better Nutrition
A heart healthy diet and lifestyle are good weapons
to fight cardiovascular 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.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
11
Next Steps to Better Nutrition
For more information:
 Facilitator’s name and contact information:
 CONTACT NAME
 Phone Number
 Email address
 Join us for these classes to stay healthy!
 Name, date, time, location
 Name, date, time, location
A nonprofit service and advocacy organization
© 2014 National Council on Aging
12