My Plate for Older Adults

A closer look at “MyPlate for Older Adults” encourages making healthy food choices by balancing your calories, choosing foods you are supposed to eat more often and cutting back on foods to eat less often.

closer look at “MyPlate for Older Adults” encourages making healthy food choices by balancing your calories, choosing foods you are supposed to eat more often and cutting back on foods to eat less often.

Calories.
Find out how many calories you need for a day. Don’t forget physical activity to help balance calories.
Enjoy your food but eat less.
Take the time to fully enjoy your food. Don’t eat too fast or eat when your attention is elsewhere. Pay attention to hunger and fullness cues before, during andafter meals.
Avoid oversized portions.
Use a smaller plate, bowl or glass. Portion out foods before you eat. Share dishes when eating out, or take home part of your meal.
Eat more vegetables, fruits, and whole grains.
They are loaded with nutrients like potassium, calcium, vitamin D and fiber, and you should make them the basis for meals and snacks.
Make half your plate fruits and veggies.
Choose red, orange, and dark green vegetables and add fruit as side dishes or as dessert.
Switch to fat free or 1% milk.
These have the same amount of calcium and other nutrients, but fewer calories and less saturated fat.
Eat more whole grains.
Substitute a whole grain bread and brown rice instead of white bread or rice.
Eat some foods less often and in less quantity.
Cut back on solid fats, added sugars and salt. You know what they are: cakes, cookies, ice cream, candy and fatty meats. Use these as occasional treats, not everyday foods.
Compare sodium in foods.
Check the Nutrition Facts label on soup, bread, frozen meals, to choose lower sodium versions. Select items that are labeled “low” or “reduced sodium,” or “no salt added.”
Drink water instead of sugary drinks.
This will cut calories. Soda, energy drinks are a major source of added sugar and calories in American diets.

 

FOODWISE
What’s Hot and Not

Hot Not

Baking, broiling, grilling or boiling

Stir-fry or sauté with cooking spray

Canola, corn, olive, peanut or soybean oil

Fat free or 2% milk

Fat-free or low fat equivalents

Lean cuts of meat, 99% fat free ground turkey or chicken, skinless fish, turkey and chicken

Fresh, lean meats

Veggie pizza with no-salt tomato sauce

Low-sodium canned, fresh or frozen veggies without sauces

Herbs, spices, chiles, lime or lemon juice or vinegar

Frying in butter, margarine, lard or shortening

Corn oil

Whole milk and full fat cheeses

Full fat sour cream or cottage cheese

Fatty meats

Prepared meals, cold cuts, hotdogs

Pre-made or delivered pizza

Eating canned veggies

Salt for flavoring

Source: National Institute on Aging

http://www.nutrition.tufts.edu/research/myplate-older-adults