Seniors Digest
KIPDA Area Agency on Aging and
Independent Living
  March 1, 2012 

March is National Nutrition Month

The 2012 Theme is "Get Your Plate in Shape."

Eating shouldn't have to be complicated. Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein provide the nutrients older adults need without adding too many calories. Try these eating right tips and...

Get Your Plate in Shape

  • Make half your plate fruits and vegetables.
    Eat a variety of vegetables, especially dark-green, red, and orange ones. Fresh, frozen and canned vegetables all count. Get the "no-salt or reduced-salt" canned varieties. Add fruit to meals and snacks. Buy dried, frozen, fresh, or canned without added sugar.
  • Make at least half your grains whole.
    Choose 100% whole-grain breads, cereals, crackers, pasta, and brown rice.
  • Switch to fat-free or low-fat milk, yogurt and cheese.
    Older adults need more calcium and vitamin D to keep bones healthy. Eat three servings of fat-free or low-fat milk, yogurt or cheese every day. Try lactose-free milk or calcium fortified soy beverage if you are lactose intolerant.
  • Vary your protein choices.
    Eat seafood, nuts, beans and peas, as well as lean meat, poultry and eggs.
  • Cut back on sodium...empty calories...solid fats...and added sugars.
    Look out for salt (sodium) in all foods; buy those with lower sodium.  Season your food without adding salt. Eat desserts, pizza, cheese, sausage and hot dogs only occasionally...they are major sources of saturated fat. Drink water instead of sugary drinks. Eat sugary desserts less often; eat fruit for dessert instead.
  • Enjoy your food...but eat less.
    Avoid oversized portions. Try using a smaller plate, bowl and glass. Choose lower calorie menu options when eating out; if portions are large, share a meal or take half home for later.

Need more reliable nutrition information? Visit the Academy of Nutrition and Dietetics website at


<<Previous ArticleNext Article>>
Bookmark and Share

Print-Friendly Version
Send to a Friend
Subscribe Today
 This Issue
Top 6 Policy Issues Affecting Seniors in 2012
Now Is the Time to Advocate for Aging Services
March is National Nutrition Month
Louisville Metro Parks annual "Fifty and Over Games": May 11 through 18.
Are You at Risk for Type 2 Diabetes?
Art is for Everyone
What is Elder Abuse?
Top Ten Reasons to Look Into Adult Day Care
"Planning for the Long Term" Wordfind
Calendar of Events
Subscribe to Seniors Digest

2013 (hide list)