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Healthy
- 1. HEALTHY EATING SERIES Presented by Robin O’Rourke MAED,RDN,LDN Making Better Choices
- 2. Eating Right
- 3. Make Half your Plate Fruits and Vegetables
- 4. Make Half Your Grains Whole
- 5. Switch to Fat-free or Low Fat Dairy
- 6. Vary Your Protein Choices
- 8. Cut Back on Sodium
- 10. Enjoy Your Food But Eat Less
- 11. Be More Physically Active
Notas do Editor
- Eating right does don’t have to be complicated or difficult. Before you eat, think about what goes on your plate. Choose foods that provide nutrients without too many calories.
- Eat a variety of vegetables, especially dark-green, red and orange vegetable plus beans and peas. Fresh and frozen are best choices. When using canned vegetables, choose “reduced sodium” or “no- salt- added”.
- Choose 100% whole –grain breads ,cereals, crackers, pasta and brown rice. Look for fiber rich cereals to stay regular. Products with 3grams fiber is good but 5 or > is better.
- Older adults need more calcium and Vit D to help maintain healthy bone. Include three servings of fat-free or low fat milk, yougurt or cheese each day. If you are lactose intolerant choose lactose-free milk, calcium –fortified soy, rice or almond beverages.
- Eat a variety of protein group each week, include seafood, nuts, beans, peas as well as lean meats poultry and eggs.
- Drink water instead of sugary drinks. Select fruit for desserts and eat sugary desserts less often.
- Look out for salt ( sodium) in foods. Compare sodium in foods and choose those with lower numbers . Add spices or herbs to season food without adding salt.
- Switch from solid fats to oils when preparing foods. Use sprays in place of fats in cooking. Read labels and avoid trans fats. Make sources of saturated fat such as desserts, pizza, cheese, sausage,hot dogs an occasional choice, not a regular one.
- As we get older we need less calories. Avoid oversized portions, including sugary beverages. Try using smaller plates, bowls and cups. When dining out, choose lower calorie items and skip appetizers and breads. Included dishes that have vegetables, fruits and whole grains. When portions are large, share a meal or bring half home.
- Pick activities that you like and start doing what you can. Start slow and work your way up. Bring a buddy or partner. If you are currently inactive, start with a few minutes of walking. Park car further, go to end of block and back or walk your dog.