“Greens are a should on a weight loss plan. I counsel carrot cake, zucchini bread and pumpkin pie.” — Jim Davis, humorist and cartoonist.
Take a gander at any of the native farmers’ markets and roadside stands and it’s apparent: summer time is a time of bountiful fruit and veggies. We right here within the Mid-Ohio Valley are lucky that we’ve so many farm households and so many proficient gardeners who’re keen to share the wealth with the neighborhood.
Meals insecurity for seniors remains to be a difficulty, nonetheless, simply as a lot throughout the hotter months as within the cooler months. And all of us have unhealthy consuming habits at times. So contemplate this a refresher course from the O’Neill Heart on learn how to make good consuming selections to remain H.I.P.: Wholesome, Impartial & Productive.
In accordance with the U.S. Division of Agriculture, senior residents have distinctive wants in the case of following a nutritious diet. Strive these tricks to keep in tip-top form:
≤Get pleasure from quite a lot of meals from every meals group to assist scale back the danger of growing power ailments reminiscent of hypertension, diabetes, hypertension and coronary heart illness. You’ll want to select meals with little to no added sugar, saturated fat, and sodium.
≤Get sufficient protein all through your day to take care of muscle mass.
≤Concentrate on the vitamins you want, together with potassium, calcium, vitamin D, dietary fiber and vitamin B12.
≤With age, it’s possible you’ll lose a few of your sense of thirst. Drink water usually. Low- or fat-free milk, together with lactose-free choices or fortified soy beverage and 100% juice may make it easier to keep hydrated. Restrict drinks which have a lot of added sugars or salt. Be taught which drinks are more healthy selections.
≤Preserve a wholesome weight or stop further weight acquire by following a wholesome dietary sample and adopting an lively way of life.
≤Keep away from pointless sickness by conserving meals secure.
≤Strive including seafood, dairy or fortified soy options, together with beans, peas and lentils to your meals to assist preserve muscle mass.
≤Add fruit and veggies to meals and snacks. Search for frozen, canned, or ready-to-eat varieties if slicing and chopping is a problem.
≤Make consuming a social occasion. Meals are extra pleasurable while you eat with others. Invite a buddy to hitch you or participate in a potluck a minimum of twice per week. A neighborhood heart or place of worship might supply meals which are shared with others. There are lots of methods to make mealtimes pleasing.
≤The power to soak up vitamin B12 can lower with age and the usage of sure drugs can lower absorption. Consuming sufficient protein and fortified meals, reminiscent of fortified cereals, may also help you meet your vitamin B12 wants. Converse together with your healthcare supplier to find out what, if any, supplementation is best for you.
≤Goal for 150 to 300 minutes of moderate-intensity cardio exercise and a minimum of 2 days of muscle-strengthening exercise per week.
Group Motion gives every day lunch within the O’Neill Heart car parking zone via the Senior Vitamin program. Name 373-3455 to make a reservation. Lunch can also be served on the Belpre Senior Heart on Tuesdays and Thursdays. Contact us for extra data. For places of space farms and farmers’ markets, go to
Erin O’Neill is Improvement Coordinator for The O’Neill Heart, situated at 333 Fourth St. in Marietta. She could be reached at email@example.com or 740-373-3914.
Right this moment’s breaking information and extra in your inbox