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Diet Facts for Seniors There is never a better time to start! Changes Take Place As We Age Calorie needs decrease Vitamin and mineral needs stay the same or increase Senses of smell, taste and touch gradually decline with age Medication can have an effect on appetite Chewing problems may occur Slowdown of digestive tract Bright-colored vegetables such as carrots and broccoli. Deep-colored fruit such as berries and peaches. Whole, enriched and fortified grains and cereals such as brown rice and 100% whole wheat bread. Grains are 1/4th of the plate. Dry beans and nuts, fish, poultry, lean meat and eggs. Low- and nonfat dairy products such as yogurt and low-lactose milk. Calorie Needs Decrease • Keep calories low by: – High fiber – High moisture – Low fat – Low sugar Calorie Needs Decrease • Eat plenty of: – Fruits – Vegetables – Whole grains – Lean protein – Lowfat/nonfat dairy – Legumes Vitamin and Mineral Needs Increase • Supplements: – Calcium – Vitamin D – Vitamin B12 Vitamin and Mineral Needs Increase • Plenty of nutrient-rich foods: – Fruits – Vegetables – Whole grains – Lean protein – Lowfat/nonfat dairy – Legumes Vitamin and Mineral Needs Increase • Limit foods that are low in nutrients but high in calories: – Candy – Pastries – Fried foods – Large desserts Senses of Smell, Taste and Touch Gradually Decline With Age • Perk up flavors with herbs and spices • Offer variety of texture – crunchy and creamy, e.g.: yogurt topped with highfiber cereal • Make sure food is correct temperature • Offer a variety of hot and cold foods Medication Can Have an Effect on Appetite • Check with physician or pharmacist regarding side effects • Make meal time pleasant • Use color, music and atmosphere to boost appetite • Social interaction helps too Make Mealtime Pleasant • Create attractive and appealing food: – Cook vegetables properly – Use a little oil to make foods shiny – Make sure that you have a variety of color on the plate Make Mealtime Pleasant • Create attractive and appealing food: – Arrange foods neatly and attractively – Use chopped herbs or other seasonings to make foods look more fancy – Keep sauces thin and lump-free so they look appetizing Make Mealtime Pleasant • Contrast is important - Offer a variety of hot and cold, crunchy and smooth: – Top lowfat yogurt with crunchy cereal – Sprinkle Grape-Nuts® on green salad – Offer raisin toast or English muffins with raisins – Hot and spicy tacos go well with cold fruit salad Make Mealtime Pleasant • Contrast is important - Offer a variety of hot and cold, crunchy and smooth: – Baked sweet potatoes topped with pecans – Halibut with wild rice salad – Hot entrees with cool desserts – sorbet/fruit Slowdown of Digestive Tract • Increase activity level and encourage exercise to keep things moving • Make sure fiber intake is adequate • Offer plenty of liquids Fluids Are Important • Thirst not always good indicator of thirst • Be careful in hot weather • Food and beverages with high water content help a lot: – lettuce, – vegetable juice – soups Easy Ways to Add More Fiber • Look for whole grain foods that are easy to eat including oatmeal, brown rice and whole grain pasta. • Serve a variety of fruits and vegetables each day. Canned and frozen products are easy to prepare - look for varieties with little added fat, sugar or salt. Easy Ways to Add More Fiber • Blend cooked beans or potatoes into soups to thicken them and give them a creamy consistency. • Make a fruit smoothie and include oat bran, fruits and skim milk for a royal, fiber- boosting treat. • Leave the skin on potatoes and fruits like apples and pears. Chewing Problems May Occur • Eggs are soft and a good source of protein • Chop meats like chicken and turkey so they are easier to chew • Serve soft-cooked cereals and grains • Bananas are soft and make a fast snack or dessert • Soft-cooked vegetables and canned fruits help increase servings of these important foods • Milk, cheese, yogurt, pudding and milk shakes are great calcium sources Patient May Not Be Able to Use Utensils • Offer finger foods for breakfast: – Small muffins – Cubes of banana nut bread – Dollar-sized pancakes – Hard-cooked eggs – French toast sticks – Cut up bits of cereal bars – Cut up fruit – make sure it is soft Patient May Not Be Able to Use Utensils • Offer finger foods for lunch: – Baked chicken nuggets – Cheese/meat roll ups – Oven-baked French fries – Bite-size sandwiches – Soft bars or fruit-filled cookies – Apple-Cheese wedges – Filled graham crackers Patient May Not Be Able to Use Utensils • Offer finger foods for dinner: – Meat loaf – Fish cakes – Turkey cubes – Zucchini bites – Cheese quesadillas – Lasagna roll ups – Stuffed shells Ways to Add Calories • If patient is having trouble maintaining weight you can increase calories and protein – Brown sugar: Add to hot cereal or baked winter squash – Butter or margarine: Add to soup, mashed potatoes, baked potatoes or hot cereal. Stir into gravies and sauces. Spread onto bread. Add to eggs, cooked in any style – Coffee creamers (powdered or liquid): Add to gravy, soup, milk shakes and hot cereal. More Ways to Add Calories • Cream cheese: Spread onto hot bread or hot rolls and allow to melt • Table cream: Use in soups, sauces, egg dishes, batters, puddings and custards. Put on hot or cold cereal. Add to mashed potatoes. Use instead of milk or water when cooking • Honey: Add to cereal and to milk beverages. Add to yogurt and serve as a dessert. Drizzle over toast, rolls, bread or crackers. Use as a sweetener in coffee or tea • Ice cream: Blend with fruit or milk for a shake More Ways to Add Calories • Mayonnaise: Combine with ground meat, fish or chopped egg in a sandwich. • Cheese: Grate and add to breads, casseroles, mashed potatoes and sauces. Melt on eggs, fish and meat. Add cottage or ricotta to casseroles and egg dishes such as quiche, scrambled eggs and soufflés. • Sauces or gravies: Be generous with the amount you pour over noodles, potatoes and meats. “The secret of staying young is to live honestly, eat slowly, and lie about your age.” -- Lucille Ball