Issue 9.11
March is National Nutrition Month and it is important that seniors pay close attention to what they put in their bodies. The good news is that healthy eating is not all about dieting and sacrifice! Eating well is a lifestyle that embraces colorful food, creativity in the kitchen and eating with friends and family. For seniors, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a more robust immune system, faster recuperation times and better management of chronic health conditions.
What types of changes should I make to my diet?
· Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with a few grains of course sea salt instead of cooking with salt.
· Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these delicious sources protects your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
· Fiber up. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Your go-to fiber-foods are raw fruits and veggies, whole-grains, and beans.
· Avoid “bad” carbs. Bad carbohydrates—also known as simple or unhealthy carbs— are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables.
How many calories do seniors need?
A woman over 50 who is:
· Not physically active needs about 1600 calories a day
· Somewhat physically active needs about 1800 calories a day
· Very active needs about 2000 calories a day
A man over 50 who is:
· Not physically active needs about 2000 calories a day
· Somewhat physically active needs about 2200-2400 calories a day
· Very active needs about 2400-2800 calories a day.
Molina Medicare 1-866-403-8293 TTY 1-800-346-4128 8AM – 8PM local time, 7 days a week.