The Region 2 Area Agency on Aging will hold its Annual Meeting on Thursday, May 24, 2018 at 2:30 p.m. The meeting will take place at the Region 2 office at 102 N. Main Street, Brooklyn, Michigan. The public is invited to attend.
For additional information, please contact us at (800) 335-7881.
By Tracy Weincouff, RD
Choosing healthy foods and getting the nutrients you need is important to do no matter what age you are. As a senior, it is especially important. Food provides the nutrients you need as you age and even though you aren’t growing anymore your body still needs certain nutrients to stay healthy. Eating poorly can lead to undesirable weight loss and a weakened immune system which can make you more susceptible to colds, flu and infections. Some of the benefits of proper nutrition include increased mental capacity/alertness, higher energy levels, better resistance to illness and disease, improve how you feel overall and encourages a sense of well-being. When you have good nutrition you feel better overall and stronger. Food provides the nutrients you need as you age. So what does good nutrition look like?
Eating a variety of foods from each food group will help you get all the nutrients you need. The food groups include fruits, vegetables, grains, protein foods and dairy foods. Choosemyplate.gov has some great advice for making wise food choices. Fruits and vegetables should make up half of your plate. Focus on whole fruits and vegetables as these have the most nutrients particularly fiber. Incorporate fruits and vegetables into your main dish, snacks and desserts. Choose a variety of colors to maximize your nutrition. Protein foods include beef, pork, poultry, fish, eggs, beans and peas, soy products like tofu and unsalted nuts and seeds. Pick lean cuts of meat to decrease fat intake. Vary your protein sources and even try vegetarian main dishes! Protein should comprise about a quarter of your plate with grains comprising the last quarter. Grains can be whole or refined. Whole grains have more fiber and half of the grains you consume in a day should be whole grain. Check the ingredient list and if whole grains is listed first or second, the item is whole grain. Some examples of the grain group include wheat, rice, oatmeal, barley, tortillas, pasta, dry cereal, bread. Dairy should be low-fat or fat-free and includes milk, yogurt and cheese. This group doesn’t have a percentage of the plate because it is typically served on the side or incorporated into the other groups.
It is important to limit saturated fat (fat that is solid at room temperature), added sugars and sodium. Read labels to see how much of these items are in the food. Choose vegetable oils or oil-based sauces instead of ones with butter or cream. Watch what you are drinking as many beverages have added sugars. Water is always a great choice! Choose low-sodium products when possible and limit salt that is added to recipes or at the table. If you are interested in learning more about a healthy diet and how much you should eat, choosemyplate.gov is an excellent online resource or meet with a Registered Dietitian Nutritionist.
March is National Nutrition Month! National Nutrition Month promotes nutrition education focusing on the importance of making sound food choices. The theme for this year’s National Nutrition Month is “Go Further with Food”. Go further with food by choosing foods that are healthful to our bodies and to the environment. You can “Go Further with Food” by shopping locally. Shopping locally supports local farmers while providing you with the freshest food. It’s a great way to add healthy foods to your diet. While you can find some local foods at grocery stores, the best place to find them is at farmer’s markets. Shopping locally also conserves natural resources because the food does not have to be shipped in from around the US or other countries.
Another way to “Go Further with Food” is by preparing meals in advance. This can mean preparing several meals on one day to have for the week or it can mean to double the amount of a meal you make so you will have food left over for another meal. You can also freeze extra meals for later. This is a great way to eat healthy, save time and reduce food waste. Also storing food properly can reduce food waste. Reducing food waste, in turn, reduces your food bill. In the US approximately 30% of edible food is wasted. To help decrease food waste, check what you have on hand before going to the store. Only buy how much you will actually eat. Freeze foods that you won’t eat before they spoil. However, keep in mind that although it is important to eat the food you bought, you never want to eat spoiled food. Spoiled or rotten food should be discarded.
Also during National Nutrition Month is Registered Dietitian Day. This day falls on March 14th and is to increase the awareness of Registered Dietitians and the types of services they offer. Registered Dietitians, also known as Registered Dietitian Nutritionists, have received a degree in nutrition from an accredited university plus completed an internship and passed an exam. These professionals are committed to improving the health of their clients thru sound nutrition. Region 2 Area Agency on Aging in Brooklyn offers dietitian services.