Keep a Nutrition Diary
By keeping a ?nutrition diary? daily, we will be able to analyze our good/bad eating habits. Start with a ?normal? week (not holidays, etc), and write down everything you put into your mouth...sodas, sweet iced tea, snacks...etc.(I mean EVERYTHING). At the end of the week check the total red-meats, poultry, breads, dairy fats (milk, butter, ice cream), fresh vegetables, etc. we have consumed. Is there a bad-habit trend we need to correct? Do so now...start with buying less of the ?bad?, and more of the ?good? when grocery shopping. Who knows, we may be rewarded with lower cholesterol and weight loss!
Vitamin E
Vitamin E acts as a preservative in our bodies and prevents oxygen damage to cells. It also prevents attacks on vitamins A and C. Vitamin E is found in vegetable oils, wheat germ oil, avocados, nuts, legumes and margarine.
Whole grains and heart health
Older women and men who eat the right amount of whole grains cut their risk of a fatal heart attack significantly. At ages 55 - 69, those who eat whole grains for at least three of their daily carbohydrate servings were found to be in better heart health during the next 10 years. Whole grain breads, crackers and cereals -- made from grains that have not been stripped of their bran and germ -- protect against heart disease and diabetes. It?s unclear which part of the whole grain -- the fiber, the vitamin E, the folate, the magnesium or some of the health-protective phytochemicals --
provides the health benefits. Read labels carefully. Look for "whole-grain" or "whole-wheat flour" as the first or second ingredient.
Many thanks to Mrs.Skeffington thru Nurse Guru for this tip.
Foods high in calcium
These foods will give you a good idea of what to eat if you are in need of more calcium (not a complete list):
Cheeses and dairy products (low fat if watching cholesterol, but dairy products are best calcium source as they are easily absorbed into the body), milk, legumes, salmon, sardines (with bones), tofu, yogurt, almonds, broccoli, and dark leafy vegetables (kale or collard greens).
Be sure you are able to tolerate these foods, and which ones are approved/suggested by your doctor, before ?diving? in to them :o)
Vitamin C
Vitamin C is important for healthy teeth and gums, helps our bodies use iron, and aids in healing wounds.
Scurvy is commonly found in those people lacking vitamin C. Natural sources include citrus fruits and juices, strawberries, cantaloupe, tomatoes, broccoli, green vegetables and potatoes.
Minerals-Potassium and sodium
Potassium and sodium are vital minerals we need to maintain the balance of fluids in our body and aid in muscle contractions and nerve transmission. Fruits, milk, meat, cereals, vegetables and legumes are potassium sources. Salt is sodium, but don?t overdo this intake; Americans tend to ingest too much sodium in processed foods and table salt.
Eat healthy for your heart
I?m sharing information given to me by hospital nutritionist when I had my by-pass surgery:
LITTLE or No red meat
TRIM excess fat off meats
NO - hot dogs, bacon, sausage, bologna, lunch or processed meats
(?tho she amended to say ?once a week OK?)
NO deep fried foods
NO fast-food restaurant meals
FISH, SHELL-FISH - 5+ each week
CHEESE - 1 or 2 times a week
NOTHING added on toast or sandwiches (jellies, jams, mayo, etc), ?tho butter/margerine & salad dressing ok 1-2 times a week
SNACKS - fresh vegetables or fruit; nuts OK 1 time a week
BREAKFAST - whole grained cereal/toast
DESERT - fruits
BEANS/LENTILS - 3 times or more a week
MILK - Skim or 1% low fat (ugh!)
EGGS - well, what?s the decision on this today? I was told 4 years ago 2 or less is good :o), now they?re saying 4-5 week OK...
Note: these are basic guidelines, and you really need to consult with your doctor what is best for YOU! I had cut back on my red meats and now told to eat more :o) hmmmm...good reason for a steak, huh?
Vitamins-A and beta carotene
Vitamins A and beta carotene maintain good vision and healthy skin, helps bone and teeth develop, and helps the body resist infections. Dietary sources are liver, egg yolk, leafy green vegetables, deep yellow or orange vegetables, sweet potatoes and apricots.
Senior Health Care and Nutrition
We all worry about our weight as we get older. In today's world, restaurants serve huge portions, but you don't have to fall prey to these problems! Although 'Diets' aren't always the easy way to maintain a healthy weight for senior health, eating less can be. Use the salad plate for our meals rather than the dinner plate; less surface, less food. Your system will soon adapt to this decrease and 'less' will be plenty! You'll see the excess pounds melt slowly away. Couple this with a walk each day and you will look and feel better!
Order Smaller Portions
In general, restaurants are serving larger and larger portions and charging more. If you find yourself needing a take-out box often, consider asking the restaurant if you can order from the kiddie menu. Often these size portions are just right. You`ll be surprised how often they`ll agree.
Trying something different
Thai foods - Have you tried a Thai Restaurant? If you like Chinese foods, you?ll love Thai!! And much healthier preparations (if not Americanized). My favorite dishes are Pad Thai (chicken or shrimp), with vermicelli rice noodles/peanut sauce/green onion/some egg; Spicy Beef with rice (side), Asian basil, onion, special sauce; Tom Kah Gai soup with chicken/straw mushrooms/coconut milk/cilantro/lemon grass/galanga (spice root similar to ginger - you don?t eat the last two, but I love to chew on them); Spring Rolls either plain or deep fried (much, much better than egg rolls!) The soup is...."heavenly"!!
NOTE: Thai foods are very ~hot~, spicy~hot~! Use of Phrik Lueng (hottest chilli around) is abundant, so when ordering be sure and state "medium" or "mild", then request a ?side? of the chilli to add if you want. I order medium with side, and I have a tollerance for ?hot? foods. Thai ?hot? is not the same as American ?hot?!!! Oooooweeee...I learned right off!
Get to know your foods
Good nutrition and food-types that each one of us need will vary with each person. Nutrition is gained from the proper food input to our bodies, that work the best for our needs, i.e. growth, replacement of tissues, etc. Food types (besides being the milk, meat, vegetables/fruit, and bread/cereal groups) are basically what our Senior bodies need for a healthy being. Meats could be needed for some of us, an absolute no-no to others. It is important to remember that each persons needs vary, and it is equally important to check with your doctor just what foods you need (or can tolerate) for your particular health maintenance. I found this interesting website about nutrition you might want to check: http://www.nutritionnewsfocus.com/ you can subscribe (free) to their nutrition newsletter. But checking with your doctor is the priority!
Minerals-Iron
Iron in our diet is needed to produce healthy, energy rich blood. It?s found in liver, meats, leafy green vegetables and whole grains. Vitamin C can help increase our body?s absorption of iron.
A good diet
A ?diet? is not just for losing weight. Moreso, a good diet is important for achieving and maintaining good health. Proper diets, along with exercise, is so important for everyone, and that includes Seniors! If you have a particular health problem (diabitis, high blood pressure, heart surgery, osteosporosis, etc.) ask your doctor for a book/pamphlet (they?re free) on the proper diet for YOU...then read it and follow the instructions. You really will feel much better, and add years to your life expectancy.