AGING GRACEFULLY

   GOAL: 

• Functional independence for as long as possible.

   OBJECTIVES:

• Consume consistent, small meals with special attention to certain foods.  Go to Eat Right! to download a copy of the Go For The Gold Food Guide Pyramid.

• Engage in regular physical activity as per physician's approval.

• Spend time with others.

Why not try fighting frailty as we age.   Many seniors are active and robust as they age.  For some, though, serious illness, medications, and social changes such as personal loss or decrease in income can interfere with an active lifestyle.

Good News For Seniors

  Try to eat 4-5 small meals or snacks per day.

  Try to eat a small serving of each food group at each meal or snack.

  Try to choose a variety of foods within each group.

  As per PHYSICIAN'S APPROVAL, include regular, simple movement throughout the day.

  Try to drink small amounts of fluid all day long (6-8 cups).

Choose an eating pattern that is low in fat, especially animal fat and cholesterol (only found in animal foods).  Adequate fiber is basic to senior well-being.  An important move in this direction is to make plant foods--cereal/grains, vegetables and fruit--the basis of the diet.  Also, choose lower-fat milk and meat foods to balance out the nutrient intake.  Go easy on the creams, sauces, dips and gravies, as well as salt and sodium-based foods such as canned, packaged and convenience foods.

Areas Requiring Special Attention!

• Protein - at least 5 ounces per day (deck of cards = 3 ounces).

• Iron and Vitamin B12 - guard against fatigue.   Choose foods from the meat, fish and poultry group.

• Zinc - helps fight infection.  Choose foods from the meat and whole-grain groups.

• Calcium - helps reduce risk of bone fracture due to osteoporosis.  Choose low fat milk and cottage cheese, Mozzarella cheese, and fat free yogurt.

• Fiber - provides bulk and lowers blood cholesterol, helps prevent constipation.  Choose whole grains (first ingredient includes the word whole, 10% or more fiber per serving), fresh fruit, raw or steamed vegetables.

We can impact our quality of life.

    WHAT WILL IT BE?    

Go to "Monthly Topic" above for a detailed description of the monthly lessons.

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