Caregiver
Connections
A Publication For Caregivers From the
Bay County Council On
Aging
1116 Frankford Ave. Panama City, FL 32401 (850)
769-3468
You Are What You Eat
Remember the old adage - "You are what you
eat" -- As senior adults, we should make this our motto. By choosing a variety
of colorful fruits and vegetables, whole grains and lean proteins you will feel
marvelous inside and out. also, remember how you have always heard people say
that when you go to the grocery store only shop on the outer aisles. Eating
properly is not the only way we can be sure that we are taking care of our
health. Several other areas we can work on and be more conscious of are portion
size, reading labels on the packages in the grocery store, learning what to
order at fast food restaurants, and what kind of snacks we should eat. I hope to
touch on each area in this article.
To help start a good habit, if you don't already do this, try and keep a bowl of
fruit on the counter for quick snacks. When you make a sandwich, top it off with
vegetables and lettuce or try some fruit on a sandwich. Always try to
eat fruits and vegetables with every meal and snack. Eating enough fruits
and vegetables can help your body fight off sickness. It can also help you stay
at a healthy weight.
Portion size is one area to pay attention to. We all tend to over eat when
our plates are too full. This will in turn lead to unhealthy weight gain. Being
overweight increases your risk of heart disease, type 2 diabetes, high blood
pressure, high cholesterol, certain cancers and other chronic
conditions. Controlling your portions can help you lose weight. At home it
is much easier to control portion size. If necessary, measure out your portions
and use smaller plates at mealtime. Also drink plenty of water and remember that
sodas, sweet drinks and alcoholic beverages are packed with calories. If at all
possible, don't put serving dishes on the table. Also, if you feel the urge to
snack, put your food in a bowl, and try not to eat in front of the TV. If you
plan on eating out, share a meal or just order an appetizer as your main dish,
or take half of your order to go.
If you are going to eat fast foods, learn what to order and what to avoid,
choose your main dish wisely, watch portion size, try a healthier side, choose
the right drink, and eat fast foods less often. All of the major food chains
have nutrition information available for the public.
If you are like
most people, you are probably hungry throughout the day, but little time to eat.
Snacks can be healthy and provide you with the extra energy you need to make it
through the day. If you are looking for something sweet - forget that candy
bar. Satisfy your sweet tooth with apple slices dipped in peanut butter; a piece
of fresh fruit and small container of yogurt or cottage cheese. Bananas or
grapes with low-fat or non-fat milk; or a smoothie make with yogurt, fruit, ice
cubes and fresh juice. Want something warm? Don't go for that instant noodle
soup, which is high in salt and fat. Instead, try 1 cup of vegetable 
soup or bean soup, or 1 cup of hot oatmeal cereal topped with fresh
fruit. Feel like you need something filling? Try a small baked potato topped
with salsa or a slice of veggie pizza or two hard boiled eggs with whole grain
crackers. Instead of reaching for that bag of chips when you want something to
crunch on, try a handful of nuts mixed with dried fruit, whole-grain crackers
and string cheese, raw veggies dipped in hummus or low-fat dressing, sliced
apple or pear with low fat cheese, celery with peanut butter, or whole grain
cereal and fat free milk.
Live longer and stronger - just remember good nutrition keeps muscles,
bones, organs, and other body parts strong for the long haul. also, eating
properly and sensible means consuming fewer calories and more nutrient dense
foods, keeping your weight in check.
Sharpen the mind - Research shows that people who eat a selection of
brightly colored fruit, leafy vegetables, certain fish and nuts packed with
omega 3 fatty acids can improve focus and decrease the risk for
Alzheimer's.
Feel better - Eating well is a feast for your five senses. Wholesome
meals give you more energy and help you look better, resulting in a self-esteem
boost. It's all connected - when your body feels good you feel happier inside
and out.
Just remember to eat wholesome foods. Reducing
sodium will help prevent water retention and high blood pressure. Also enjoy
"good" fats, such as those found in olive oil, avocados, salmon, walnuts,
flaxseed, and other monounsaturated fats. Remember your fiber-foods -- raw
fruits and vegetables, whole grains and beans. These foods help avoid constipation and lower risk of chronic diseases. Also, try and avoid the 'bad' carbs like white flour, refined sugar, and white
rice. 'Bad' carbs digest quickly and cause spikes in blood sugar levels, and
short-lived energy. For longer lasting energy and stable insulin levels, choose
'good' or complex carbs like whole grains, beans, fruits and vegetables. Read
your food labels and avoid those foods with hidden sugar.
Dark
green vegetables are major sources of potassium and magnesium. These minerals
are linked to healthy blood pressure and blood sugar. Deep orange veggies, such
as carrots, winter squash and sweet potatoes, are loaded with beta-carotene and
are often high in potassium too. the best way to cook vegetables is by steaming
or sauteing in olive oil. Last but not least - put five colors on your plate.
Fruits and vegetables rich in color correspond to rich nutrients.
Through all of this article it seems that it points to 10 foods we should eat
more often and 5 foods less often. The 10 foods we should eat more of are
apples, berries and citrus. It seems that apples may lower cholesterol, oranges,
grapefruit and other citrus may help prevent cancer, and berries (fresh or
frozen) may boost overall health. Beans are another food we should try and
consume more of. Beans are an inexpensive food and are full of fiber, iron and
zinc. They also help with controlling cholesterol. Another food that we should
try and eat more often are nuts, which are full of vitamin E, iron, zinc and
potassium. for those onion and garlic lovers, eat up. these two foods are good
for heart health, reducing inflammation and may help prevent stomach and colon
cancer. Vegetables are another food we need to eat more of. We need to try and
eat veggies of all colors. Vegetables are also good for your brain, heart, and
eyes; also many vegetables contain fiber, vitamins B-6 and C, folate, potassium
and beta-carotene. Other foods we need to consume more of are whole grains, soy,
olive oil, fish and yogurt, milk and cheese. Five foods to eat less often are
saturated fats, soda, corn syrup and sucrose, fried foods and
alcohol.