At the Heart of a Senior’s Health is Good Nutrition

In our world of fast food, large portions and rich desserts, eating healthy can be difficult. Even for seniors living in communities with prepared meals and a variety of dining options, eating healthy can be a challenge. Studies show that a healthy diet in your later years may reduce the risk of heart disease, osteoporosis and certain cancers (http://my.americanheart.org/professional/StatementsGuidelines/ByTopic/TopicsD-H/DietNutrition_UCM_320704_Article.jsp)

If your goal is to maintain a high quality of life for as long as possible, good nutrition keeps muscles, bones, organs and other body parts strong. Eating vitamin-rich food boosts immunity and fights toxins which cause chronic illnesses. Consuming fewer calories keeps weight in check, which helps to prevent diabetes and high blood pressure. For individuals who wish to decrease their risk of Alzheimer’s disease, selecting brightly colored fruit, leafy vegetables, fish and nuts packed with omega-3 fatty acids, provides key nutrients for brain function. Wholesome meals give seniors more energy, faster recovery times and better management of chronic health problems.

But proper nutrition doesn’t have to be about dieting and sacrifice. For seniors living independently, like those in the senior apartments at Saint Therese of New Hope and Saint Therese at Oxbow Lake, preparing one’s own meals can be a way to maintain proper health and nutrition. When planning meals, grocery shopping and cooking, thoughtful selections help achieve better health. The following are a few tips to keep in mind while grocery shopping:

• Fruits and Vegetables: Select deeply colored items– such as spinach, carrots, peaches and berries which tend to be higher in vitamins and minerals. For more fiber, look for beans, peas, oranges and bananas. When fresh foods aren't available, choose frozen or canned vegetables and fruits in water instead of juice or syrup.
• Dairy: Use egg whites or egg substitutes instead of egg yolks. Don’t buy a lot of butter, cream and ice cream. Save those for special occasions and, even then, limit how much you eat. These foods have more saturated fat than whole milk.
• Meat: Eat one serving of grilled or baked fish at least twice a week. Choose cuts of red meat and pork labeled “loin” and “round”; they usually contain less fat. Select leaner light cuts of poultry and try the skinless version.
• Grains: Look for labels that say “whole-grain” rather than “whole wheat”. Check for store-baked goods that are made with polyunsaturated or monounsaturated oils, skim or reduced-fat milk and egg whites — or make your own.
• Oils: Choose canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil which are lower in saturated fats, trans fats and cholesterol. Use nonstick vegetable spray when cooking.

Good nutrition as an older adult can also be enhanced by eating with friends. That is why the chefs and dietitians at Saint Therese work to prepare nutritious options for those seniors who wish to enjoy prepared meals in our dining rooms, whether they’re in assisted living, an independent apartment or transitional care unit.

Saint Therese makes an effort to educate our seniors about why certain meal choices are healthy by noting carbohydrate amounts and lower calorie options on our dining menus. We have a registered dietitian on staff, Jennifer Tallant, who has worked in the nutrition services department on the transitional care unit at Saint Therese of New Hope for the past six years. One of the things she likes most about working at Saint Therese is having the opportunity to make a positive impact on people’s lives by striving to provide the best nutritional care possible. For example, click here to learn Jennifer’s tips on making many of your favorite recipes healthier by using lower-fat or no-fat ingredients. These substitutions can help you cut down on saturated fats, trans fats and cholesterol, while noticing little, if any, difference in taste. Click here to see a heart healthy recipe for Grilled Chicken with Strawberry and Pineapple Salsa that Jennifer recommends.

Lycopene, an important antioxidant, is found in high concentrations of cooked and canned tomato products. Lycopene fights free radicals that can interfere with normal cell growth and activity. These free radicals may potentially lead to cancer, heart disease and premature aging. For a great source of lycopene, Mary Ryan, Dining Services Manager at Saint Therese at Oxbow Lake in Brooklyn Park recommends this Easy Marinara Sauce recipe. Tomatoes are also high in vitamin C and contain high amounts of potassium, iron, phosphorus, vitamin A and vitamin B. As a source of fiber, one medium tomato will equal one slice of whole wheat bread with only 35 calories.

Health and nutrition advice has changed and even been contradictory over the years. However, you’ll never go wrong with Mary Ryan’s tip, “Don’t eat anything your great-grandmother wouldn’t recognize as food.”