Helping Seniors in Montgomery County Eat Healthy
Learn How Nutritional Values Play a Key Role In Springtime Health for Seniors
Eating a variety of foods from all food groups can help supply the nutrients an elder person needs as they age. A healthy eating plan emphasizes fruits, vegetables, whole grains and low-fat or fat-free dairy; this includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.
Eating right doesn't have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans:
- Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes.
- Vary protein choices with more fish, beans and peas.
- Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
- Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
- Make the fat you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.
Add Physical Activity
Balancing physical activity and a healthful diet is the best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day — this can be broken into three 10-minute sessions throughout the day. For someone who is currently inactive such as a senior with disabilities, it's a good idea to start with a few minutes of activity, such as walking, arm or leg stretching and gradually increase this as time and strength become stronger. Always check with a health-care provider before beginning a new physical activity program.
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