Lisa Milliken, MA, CCC-SLP, FNAP, CDP, Education Specialist, ASHA CE Administrator joins us to discuss healthy eating for seniors, the different food groups and recommended daily eating patterns.
“We need to focus on being the most healthy, and making sure our heart and our brains and all of our organs are working correctly and we’re not getting chronic disease like diabetes and heart disease and different things,” Lisa said. “To do that, our nutrition requirements change a little bit as we get older.”
Click here to view Lisa’s PowerPoint that goes along with this presentation.
Changing Your Diet
One way to improve your nutrition is use spices and herbs instead of salt. Try to avoid high sodium food, especially those that come in packages, and sliced fruits and vegetables can make great snacks. It’s important to speak with your physician about what types of foods and hydration is right for you if you have any medications that can affect your appetite.
Dairy is important in everyday nutrition. Some recommend drinking three glasses of fat-free or low-fat milk each day, but there are other ways of getting your dairy. Yogurt, smoothies, protein drinks, hard cheese, and if you can’t do dairy there are lactose free options.
Drinking water is one of the best things for your brain and body, as well as consuming foods with vitamin B12. B12 can be found in fortified cereal, but you an also get it in lean meat, eggs or nuts.
How Much is Enough?
Half of what we eat everyday should be fruits and vegetables, and if possible, more vegetables. 50% of daily consumption should be fruits or veggies, 25% should come from grains, especially whole grains, and the other 25% should come from protein-rich foods like nuts, beans, fish, lean meat, poultry, fat-free or low-fat dairy products like milk, cheese and yogurt.