Helping the people we serve to age gracefully with dignity and respect is our highest priority!
Let’s talk about aging gracefully and what that means. Maybe it means feeling good and being able to continue doing all the things you like doing. Maybe it means doing new things that you have always wanted to try. Or, just maybe it means not feeling sick and having more energy! I am by no means a nutrition expert, but I do try to eat a healthy, well-balanced diet, because for me, at 53, it makes all the difference in the world as to how I feel.
The National Institute on Aging states, “It is better to get the nutrients you need from food rather than a pill.” So, what are some of the foods we can incorporate into our meal plans to create a healthy and delicious diet?
We’ve been told, since we were children, to eat our fruits and veggies. But, which ones are packed with the good stuff we need as we age?
Dark green, leafy veggies such as kale, spinach and broccoli are rich in vitamins A, C, E and K as well as many B vitamins and magnesium. Our friends the B vitamins and magnesium are important because they help us to manage stress. Magnesium also helps to maintain regular bowel movements. There, I said it! This topic is a bit taboo, but is such a crucial component of our daily life and health.
Water: The body consists of 60% water. And we all know we need water to survive. But how much water should we drink? The experts say eight to 10 8-oz. glasses per day. And no, you can’t count soda, fruit drinks, coffee or tea! My advice, get a cute new water bottle, carry it with you wherever you go, and drink up!
Citrus fruits, tomatoes and potatoes: These foods can all be an excellent source of much-needed Vitamin C. This vitamin is crucial in helping us to heal, keeping our immune system healthy and running smoothly, and assists us in maintaining strong healthy bones and teeth. Without adequate amounts of Vitamin C in our bodies, it can lead to anxiety, depression and fatigue.
Protein-rich foods: beans, legumes, nuts, cheese, eggs and meat. Beans and legumes are a delicious alternative to meat. They have a high protein content and they are also high in fiber. And we know what fiber is good for! Digestion! I won’t start talking about the “taboo” subject again, but you get the idea.
Fiber-packed foods: the fruits with the highest fiber content are avocados, raspberries and pears. The vegetables that are high in fiber are beans, squash and artichokes. Then, we have all grains such as rice and oatmeal. Start your day with a bowl of oatmeal, sprinkled with a few raspberries and some walnuts, and you have a well-balanced, palate-pleasing breakfast.
At the Margaret T. Morris Assisted Living Center and Susan J. Rheem Adult Day Center, our chefs are constantly looking for creative ways to make sure the people we serve are eating healthy, nutritious, home-cooked meals. The chefs use fresh, well-balanced ingredients to ensure that all meals are delicious. Helping the people we serve to age gracefully with dignity and respect is our highest priority! Our Moto: Quality Care, Quality Service, Quality of Life. QCBN
By Candace Lea
Candace Lea, MBA, is the community liaison and marketing person for Adult Care Services. She has worked in the human service and healthcare field for more than 30 years. She also is a local yoga teacher. To learn more about these programs, visit adultcareservices.org.