Our Ask An Angel correspondent is Arlene Petersen, Certified Senior Advisor and Life Care Navigation Specialist in the area of senior home care.
Q. My doctor suggested I change my eating habits. It seems overwhelming to tackle this but I see that I am gaining weight so easily these days and I crave foods that are really not good for me.
A. As we age, so many changes happen in all our physiological systems. Our taste buds are not excluded and so yes, sometimes we crave the foods we love to hate! The local Dairy Queen or bakery seems to offer a nice fix for those cravings. The choices are endless, but are they healthy? I personally have to make some tough decisions from time to time!
Let’s start with the basics. The Academy of Nutrition and Dietetics recommends the following:
Build your healthy plate with foods like vegetables, fruits, whole grains, low-fat dairy and lean protein foods.
Try these eating right tips:
Make half your plate fruits and vegetables. Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables. Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100 percent juice, as well as fresh fruits. Make at least half your grains whole. Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Also, look for fiber-rich cereals to help stay regular. Switch to fat-free or low-fat milk, yogurt and cheese. Older adults need more calcium and vitamin D to help keep bones healthy. Include three servings of fat-free or low-fat milk, yogurt or cheese each day. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
You may want to vary your protein choices. Eat a variety of foods from the protein food group each week, such as seafood, nuts, and beans and peas, as well as lean meat, poultry and eggs. Cut back on sodium and empty calories from solid fats and added sugars. Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not daily foods. Switch from solid fats to oils when preparing food. Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often.
I was told by a nutritionist that I should shop the perimeter of a grocery store as much as possible. Food in its more “natural” state is located there. More processed foods are found in the interior aisles. I try to be mindful of this when I plan my meals and shopping list.
Most older adults need fewer calories than in younger years. Avoid oversized portions. Try using a smaller plate, bowl and glass. Cook more often at home, where you are in control of what’s in your food. When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains. When portions are large, share a meal or take half home for later.
Lastly, if you are inactive, be physically active your way. Pick activities that you like and start by doing what you can. Every bit adds up and health benefits increase as you spend more time being active. If you are currently inactive, start with a few minutes of activity such as walking. Gradually increase the minutes as you become stronger.
The National Institutes on Health recommends that you make one change at a time. I agree. All the suggestions above are great, but can be overwhelming to implement at once. As an example, I decided to reduce salt in my diet and I did that by using other spices that add flavor, not sodium, when I cook. I can confidently say that I’ve improved in this area with this one small step. I encourage you to try making changes by trying one to make today.
And one final bit of advice. Always consult your doctor before you implement a change in your diet and exercise. His or her expert advice counts the most. And your doctor knows your full medical history so their suggestions will take other important factors into account.
More information is available through the U.S. Department of Health and Human Services.
Have a question for our angel correspondent? You can send our angel an email to apetersen@visitingangels.com or send your question via mail to Ask An Angel, 65 Woodbury St., South Elgin, IL 60177.
