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Food Tips

Food Tips for healthy living after 50 years of age from the USDA:

  • Grocery shop with a friend. It is pleasant and can save money if you share items that you can only use half of, such as a bag of potatoes or head of cabbage.
  • Cook ahead and freeze portions to have healthy and easy meals on hand for days when you do not feel like cooking.
  • Keep frozen or canned vegetables, beans, and fruits on hand for quick and healthy additions to meals. Rinse canned vegetables and beans under cold running water to lower their salt content. If fruit is canned in 100-per­cent fruit juice, drain the juice to avoid added calories.
  • Try new recipes or different herbs and spices to spark your interest in food. Set the table with a nice cloth and even a flower in a vase to make mealtime special.
  • Eat regularly with someone whose company you enjoy.

A few tips from the American Institute for Cancer Research:

  • To avoid osteoporosis, the leading cause of bone injuries in older adults, consume calcium and vitamin D.
  • Heart disease and stroke can be avoided by eating foods with B vitamins: folate, B6 and B12.
  • Fruits and vegetables are the two food groups that best defend against cancer and other diseases.  Eat at least five servings of fruits and vegetables a day.
  • Make breakfast count. In addition to your cereal or toast, start the day with a glass of 100% fruit juice and mixed berries stirred into low fat or nonfat yogurt. Or combine juice, fruit and yogurt in a blender for a quick, healthy breakfast shake.
  • Pack a fruit or veggie snack for a day's outing. Bring along dried fruits, like apples, apricots, prunes or raisins. Stash a snack-size can of peaches or pears packed in fruit juice (and a plastic spoon) in your bag.
  • Add vegetables to your everyday meals. Add carrots, peppers and broccoli, or sliced mushrooms and zucchini, to pasta sauce. Top a baked potato with salsa. Lessen the layer of cheese on your pizza and load it with vegetables like tomatoes, onions, green peppers, broccoli and spinach.
  • Choose fruit for dessert. Top lowfat frozen yogurt with sliced strawberries. Slice ripe peaches onto graham crackers. Have a baked apple sprinkled with cinnamon.
  • Look beyond the usual. Try different varieties of melons, potatoes or greens. Make a fruit salad with mango, papaya, kiwi, pineapple or other fruits that are new to you. Create a new vegetable salad with Belgian endive, radicchio, cherry tomatoes and yellow bell peppers.
  • Make it easy on yourself. The convenience of frozen and canned vegetables and fruits makes them an easy addition to many meals. Veggies and fruits are frozen right after harvesting and contain similar nutrient levels to fresh produce. Canned products are preserved after being lightly cooked. They are also a very nutritious choice. Be sure to rinse canned veggies before using to wash off excess sodium. Also, choose fruit canned in its own juice.
  • Set yourself up for success. Fill your fridge and cupboards with mostly plant-based foods. Keep nutritious foods such as vegetables, fruits, whole grains and beans where they are easy to find. Keep higher-calorie treats out of sight or, better yet, out of the house.
  • Pay attention to portions. Eating too much of anything - even lowfat or fat-free foods - can affect your weight. Find serving size information on the Nutrition Facts panel of a food label. Get out your measuring cups and see what one portion looks like on your plate. This will give you an accurate idea of how much you are eating.
  • Cut down on fat. Fat is high in calories. Try lower-fat versions of higher-fat foods, such as dressings, spreads, milk and cheese. Be aware, however, that lowfat or fat-free products may contain added sugar for flavor, so calorie levels may still be high. Read the nutrition labels of the foods you choose. If you eat meat, make sure it's lean. Discard the skin from poultry. Sauté vegetables in minimal oil or use broth, water or cooking spray to cut down on fat.
  • Drink up. A glass of sparkling mineral water, low sodium tomato juice, tea or cup of broth-based soup before your meal may help you feel less hungry when your entrée is served. Also, all adults should aim for eight glasses of water or other nonalcoholic fluid daily.
  • Enjoy what you eat. Eat slowly and savor every bite. Eating healthfully can be delicious. And when you know you are eating for good health, you can feel true satisfaction after a meal.
  • Keep active to help burn calories and stay healthy. The next section offers inspiration.
  • Vary the texture and temperature of foods at one meal. For instance, top smooth lowfat yogurt with crunchy cereal. Enjoy a cool fruit salad and sorbet following a hot and spicy Mexican burrito.
  • Use color to maximize eye appeal. Add red and yellow pepper strips to a mixed green salad; sprinkle red paprika on white potatoes; create a rainbow fruit salad with red and green grapes, honeydew and cantaloupe chunks, strawberries and blueberries.
  • Intensify the flavor. Use seasonings, spices and herbs instead of salt and fat for flavor. As an added bonus, herbs and spices contain health-protective phytochemicals. To start, use 3/4 teaspoon of fresh herbs (or 1/4 teaspoon dried) per serving, until you get a feel for the amount that suits your taste.

Resources:

Tufts University Food Guide Pyramid for Older Adults 

USDA Website – scroll down to healthy eating tips

American Institute for Cancer Research

AARP (American Association for Retired Persons)