|KIPDA Area Agency on Aging and
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 www.Eatright.org.
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