“Greens are a should on a weight-reduction plan. I recommend 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 vegatables and fruits. We right here within the Mid-Ohio Valley are lucky that we’ve so many farm households and so many gifted gardeners who’re prepared to share the wealth with the neighborhood.
Meals insecurity for seniors remains to be a problem, nevertheless, simply as a lot in the course of the hotter months as within the cooler months. And all of us have unhealthy consuming habits at times. So think about this a refresher course from the O’Neill Middle on learn how to make good consuming choices to remain H.I.P.: Wholesome, Unbiased & Productive.
In line with the U.S. Division of Agriculture, senior residents have distinctive wants in relation to following a nutritious diet. Attempt these tricks to keep in tip-top form:
≤Take pleasure in quite a lot of meals from every meals group to assist cut back the chance of creating persistent illnesses akin to hypertension, diabetes, hypertension and coronary heart illness. You should definitely 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, you might 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 show you how to keep hydrated. Restrict drinks which have plenty of added sugars or salt. Study which drinks are more healthy decisions.
≤Keep a wholesome weight or stop further weight acquire by following a wholesome dietary sample and adopting an lively life-style.
≤Keep away from pointless sickness by retaining meals secure.
≤Attempt including seafood, dairy or fortified soy alternate options, together with beans, peas and lentils to your meals to assist keep muscle mass.
≤Add vegatables and fruits 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 if you eat with others. Invite a buddy to hitch you or participate in a potluck at the least twice per week. A neighborhood heart or place of worship might provide meals which are shared with others. There are various methods to make mealtimes pleasing.
≤The power to soak up vitamin B12 can lower with age and using sure medicines can lower absorption. Consuming sufficient protein and fortified meals, akin to fortified cereals, may help you meet your vitamin B12 wants. Communicate together with your healthcare supplier to find out what, if any, supplementation is best for you.
≤Purpose for 150 to 300 minutes of moderate-intensity cardio exercise and at the least 2 days of muscle-strengthening exercise per week.
Neighborhood Motion affords each day lunch within the O’Neill Middle car parking zone by way of the Senior Vitamin program. Name 373-3455 to make a reservation. Lunch can be served on the Belpre Senior Middle on Tuesdays and Thursdays. Contact us for extra data. For areas of space farms and farmers’ markets, go to
buckeyehills.org/sfmnp
Erin O’Neill is Growth Coordinator for The O’Neill Middle, situated at 333 Fourth St. in Marietta. She could be reached at eoneill@oneillcenter.com or 740-373-3914.
