Lifetime nutrition: eating healthy isn't kid stuff.Everyone, including senior citizens, needs good nutrition. Regular meals that include foods from all the food groups, in the appropriate amounts, add to the basic feeling of well-being that accompanies good health. Yet those past 50 do have some nutrition needs peculiar to their age bracket. Calorie needs decrease as activity and muscle mass decrease, lf a person required 2,700 calories at 30, at 80 years of age that same person may get by with closer to 2,100 calories per day. Yet the nutrient needs remain the same--with the exception of iron for women, which decreases with the cessation of menses menses /men·ses/ (men´sez) the monthly flow of blood from the female genital tract. men·ses n. . Logic would dictate that with the decrease in calorie needs but the maintenance of nutrient needs, each food eaten must be nutrient-packed. The fudge-factor for empty-calorie (no nutrients) foods gets smaller and smaller as we age. In reality, few can afford empty-calorie foods at any age. The percent of calories as fat remains the same as earlier in life--30 percent. A lesser amount, 20-25 percent, may be even more healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. for those more than 2 years of age. Currently Americans are
consuming around 34 percent of calories as fat! Filling the plate with
fewer fatty foods could reduce the increasing percent of those who are
obese. Read food labels to add up the grams of fat consumed daily; the
labels say that 65 grams are plenty for 2,000 calories.The Over-50 Crowd Scientists are recommending that everyone over 50 supplement their diets with vitamin [B.sub.12], the nutrient found mostly in animal products. This vitamin is essential in the steps the body takes to make DNA DNA: see nucleic acid. DNA or deoxyribonucleic acid One of two types of nucleic acid (the other is RNA); a complex organic compound found in all living cells and many viruses. It is the chemical substance of genes. , a constituent of every ceil. Lacto-ovovegetarians consume sufficient [B.sub.12] in milk and eggs. Those who eliminate dairy products dairy products dairy npl → produits laitier dairy products dairy npl → Milchprodukte pl, Molkereiprodukte pl from their diets need to take a supplement or read the labels on their favorite brand of soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu , meat alternates, and/or ready-to-eat cereals. Nutritional yeast Nutritional yeast, similar to brewer's yeast, is a nutritional supplement popular with vegans and the health conscious, who use it as an ingredient in recipes or simply as a condiment. It is a deactivated yeast, usually Saccharomyces cerevisiae. (not brewer's yeast brewer's yeast: see yeast. ) will have the vitamin only if it has been fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. . Read the label. Everyone needs [B.sub.12], but as the human system ages, less hydrochloric acid hydrochloric acid: see hydrogen chloride. hydrochloric acid or muriatic acid Solution in water of hydrogen chloride (HCl), a gaseous inorganic compound. is produced. The acid is needed in the beginning steps of the digestion of proteins to which [B.sub.12] is attached. The need for calcium continues even though the bones are not growing. Blood levels must remain constant for heart muscle activity. Without the ingestion ingestion /in·ges·tion/ (-chun) the taking of food, drugs, etc., into the body by mouth. in·ges·tion n. 1. The act of taking food and drink into the body by the mouth. 2. of adequate calcium the mineral is pulled from bones, leading to osteoporosis and broken hips, faultily fitting dentures, and increased potential for fractures in general. Two cups of milk per day plus the calcium in foods will protect the bones. For those who choose not to drink cow's milk at any age, read the food labels for percent of daily value (DV), and strive to reach 100 percent. Or take a calcium supplement. The skin of older people does not begin the process toward vitamin D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. as efficiently as it did a few (or many) years back. Vitamin D is necessary for the absorption of calcium from foods. Read food labels on cereal and milk to be sure D is in the day's diet in the recommended amounts--100 percent of the Daily Value. Choosing a variety of foods in the appropriate serving sizes from the Vegetarian Food Pyramid food pyramid or Food Guide Pyramid, diagram used in nutrition education that fits food groups into a triangle and notes that, for a healthful diet, those at the base should be eaten more frequently than those at the top. will assure adequate nutrition not only for the over 50 crowd but for all ages. We all need the previously mentioned nutrients. Those over 50 have specific reasons for paying attention Noun 1. paying attention - paying particular notice (as to children or helpless people); "his attentiveness to her wishes"; "he spends without heed to the consequences" attentiveness, heed, regard to them. Read food labels for products in these recipes to be sure the foods chosen provide good sources of vitamins [B.sub.12] and D as well as the mineral calcium, all within the appropriate calorie allotment. These recipes include a variety of foods for a variety of nutrients. POTATO LEEK SOUP 2 medium-size leeks 1 clove garlic, minced 1 T. olive oil 2 medium potatoes 2 cups vegetable chicken-flavored broth 1 cup milk (soymilk) 1/2 cup loosely packed watercress Clean leeks thoroughly, and toss tough tops. Cut into 1/4 inch slices. In a large pot, saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. leeks and garlic in oil. Add potatoes and broth. Simmer for 30 minutes. Blend in blender with milk and watercress watercress, hardy perennial European herb (Nasturtium officinale) of the family Cruciferae (mustard family), widely naturalized in North America, found in or around water. ; save four sprigs for garnish. Blend until nonliquid ingredients are just chopped. Return soup to cooking pot, and heat thoroughly. Serve in bowls with sprig of watercress garnish. Serves 4. Per serving: calories: 168; protein: 7 grams; carbohydrate: 26 grams; fat: 4 grams; calcium: 128 milligrams; cholesterol: 2 milligrams. LENTIL lentil, leguminous Old World annual plant (Lens culinaris) with whitish or pale blue flowers. Its pods contain two greenish-brown or dark-colored seeds, also called lentils, which when fully ripe are ground into meal or used in soups and stews. RICE TOMATO SOUP 1 medium onion, chopped 1/4 cup water 1 cup dry lentils 1/2 cup brown rice, uncooked 4 cups water 2 1/2 cups tomatoes 1/2 cup tomato sauce salt to taste 1/4 t. basil Saute onion in water until soft. Add lentils and rice, and stir. Add water, and bring to boil. Simmer until lentils and rice are done. Add tomatoes, tomato sauce, salt, and basil. Add water to desired consistency. Serve hot. Serves 4. Per serving: calories: 230; protein: 11 grams; carbohydrate: 47 grams; fat: 1 gram; calcium: 53 milligrams; cholesterol: 0. CUCUMBER AND YOGURT SALAD 2 medium cucumbers, peeled and sliced thinly 1/2 cup plain low-fat yogurt (soy yogurt) 2 T. lemon juice 1 T. dillweed, fresh or dry 1 1/2 t. salt Layer cucumbers with salt. Weigh contents down, and leave at room temperature for 2 hours. Rinse with water, and drain well. Add the remaining ingredients. Toss to mix. Chill. Serves 4. Per serving: calories: 39; protein: 2 grams; carbohydrate: 7 grams; fat: 1 gram; calcium: 73 milligrams; cholesterol: 2 milligrams. FRUIT AND COTTAGE CHEESE cottage cheese a soft, uncured cheese made from soured skim milk; most of the lactose is removed with the whey. Used in low-residue diets for dogs and cats. SALAD 1 cup orange sections 1/2 cup seedless grape halves 1/4 cup chopped dates 1 cup cottage cheese 1/3 cup plain low-fat yogurt 1 banana, diced lettuce 1/4 cup shredded coconut Combine orange sections, grapes, and dates; chill. Combine cottage cheese, yogurt, and banana. Mix gently but thoroughly. Fold chilled fruits into cottage cheese mixture. Serve on crisp lettuce. Sprinkle each serving with coconut. Serves 4. Per serving: calories: 154; protein: 9 grams; carbohydrate: 25 grams; fat: 3 grams; calcium: 89 milligrams; cholesterol: 4 milligrams. SOYA CHICKEN FRUIT SALAD 2 cups diced soya chicken 1 cup sliced celery or water chestnuts 1 T. finely chopped green onion 1/4 t. salt 2 T. lemon juice 1 can (11-ounce) mandarin oranges, drained 1 can (9-0unce) pineapple chunks, drained 1/2 cup toasted slivered almonds 3 T. mayonnaise (soy mayonnaise) 1/2 t. grated lemon peel salad greens Combine soya chicken, celery, green onion, salt, and lemon juice. Cover; chill for several hours. Just before serving, add oranges (reserve several for garnish), pineapple, and almonds. Combine mayonnaise and lemon peel. Add salad mixture carefully so as not to break fruit pieces. Spoon into bowl lined with greens. Garnish with reserved orange sections. Serves 8. Per serving: calories: 136; protein: 7 grams; carbohydrate: 12 grams; fat: 9 grams; calcium: 51 milligrams; cholesterol: 2 milligrams. CASHEW cashew (kăsh`  , kəsh`), tropical American tree (Anacardium occidentale CASSEROLE
1 cup onion, chopped 1 cup celery, chopped 1 can (no. 2) chow mein noodles 1 cup raw whole cashews 1 can mushroom soup 1/2 can water 1/2 cup grated American cheese 1 can (13-ounce) diced soyameat, chicken-style 1 can (4 1/2-ounce) sliced mushrooms Mix all ingredients together, and bake in a covered greased casserole at 350[degrees]F for 45 minutes. Serves 6. Per serving: calories: 371; protein: 15 grams; carbohydrate: 22 grams; fat: 26 grams; calcium: 108 milligrams; cholesterol: 12 milligrams. VEGETABLE STEW 3 T. flour 1 t. salt 2 cups Grillers Crumbles 3 T. oil 1 can (10-ounce) tomato soup 2 cups water 4 medium potatoes, diced 4 medium carrots, diced 3 stalks celery, diced 1/2 cup onion, chopped 1 t. salt 1 bay leaf 1 cup peas In a large pot, combine flour, salt, Crumbles; brown in oil. Add all remaining ingredients, except peas. Simmer covered for 45 minutes. Stir frequently, adding a little water if needed. Add peas; cook 15 minutes longer. Serve hot. Serves 8. Per serving: calories: 242; protein: 10 grams; carbohydrate: 29 grams; fat: 11 grams; calcium: 58 milligrams; cholesterol: 1 milligram milligram /mil·li·gram/ (mg) (mil´i-gram) one thousandth (10-3) of a gram. mil·li·gram n. Abbr. mg A metric unit of mass equal to one thousandth (10-3) of a gram. . YAMS IN ORANGE SAUCE 3 large yams, pared and sliced 2 cups orange juice 4 T. raisins 1/2 t. salt, or to taste 2 T. cornstarch Combine all ingredients except cornstarch cornstarch, material made by pulverizing the ground, dried residue of corn grains after preparatory soaking and the removal of the embryo and the outer covering. It is used as laundry starch, in sizing paper, in making adhesives, and in cooking. in saucepan. Add 3 cups of water; cook until yams are just tender. Lift yams out of liquid. Mix cornstarch with 1/4 cup cold water. Add to cooking liquid from yams, and cook until thickened thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. . Pour thickened liquid over yams. Heat to serving temperature. Garnish with orange wedges. Serves 6. Per serving: calories: 134; protein: 2 grams; carbohydrate: 32 grams; fat: 0.3 grams; calcium: 21 milligrams; cholesterol: 0. Stir-fry Vegetables With Tofu 1/2 can Choplets, cut into strips size 1/2 onion, sliced thinly 1 clove garlic, minced 1 T. olive oil 1/2 pound tofu, cubed 1 small bunch broccoli, cut into bite-size pieces 1/2 head Chinese cabbage, shredded 2 packages G. Washington golden broth 1/2 t. salt (optional) 1/4-1/2 cup broth from Choplets Stir-fry Choplet strips, onion, and garlic in oil. Add tofu and broccoli. Stir-fry for 2-3 minutes until broccoli begins to cook. Add remaining ingredients, and cook 1-2 minutes. Cover, and continue to cook until crisp tender. Serve with rice or noodles noo·dle 1 n. A narrow, ribbonlike strip of dried dough, usually made of flour, eggs, and water. [German Nudel. . Serves 4. Per serving: calories: 195; protein: 19 grams; carbohydrate: 12 grams; fat: 10 grams; calcium: 178 milligrams; cholesterol: 0. Turkey Tetrazzini tet·raz·zi·ni also Tet·raz·zi·ni adj. Made with noodles, mushrooms, and almonds in a cream sauce topped with cheese: turkey tetrazzini. 1 package (8-ounce) linguini or angel hair spaghetti 1 medium onion, diced 2 T. olive oil 1/4 cup all-purpose flour 2 3/4 cup milk 1 can (2 1/2-ounces) sliced mushrooms 1/2 t. McKay's Chicken-Style Seasoning 1/2 t. salt 1/4 cup grated Parmesan cheese 2 cups cubed Worthington turkey 1 2-ounce jar pimiento 2 T. chopped fresh parsley Cook pasta according to package directions. In a large pot, saute onion in olive oil. Add flour; stir until blended. Add milk; stir to avoid lumping. Add mushrooms and seasonings; cook until mixture is slightly thickened. Add vegetarian turkey, pimiento pimiento: see pepper. pimiento or pimento Any of various mild peppers of the genus Capsicum that have distinctive flavour but lack pungency, including the European paprikas. , parsley, and pasta. Heat thoroughly. Serves 6. Per serving: calories: 315; protein: 15 grams; carbohydrate: 35 grams; fat: 14 grams; calcium: 179 milligrams; cholesterol: 14 milligrams. Carrot Peanut Salad 1/3 cup mayonnaise (soy mayonnaise) 2 T. orange juice. 4 cups shredded carrots 1/2 cup chopped salted peanuts 1/3 cup raisins Mix mayonnaise and orange juice well. Add remaining ingredients, and toss. Chill at least 1 hour. Serves 6. Per serving: calories; 146; protein: 4 grams; carbohydrate 18 grams; fat 8 grams; calcium: 37 milligrams cholesterol: 2 milligrams. Georgia E Hodgkin, Ed.D., R.D., F.A.D.A. serves on the faculty of the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. , School of Allied Health Professions, Lorna Linda University, Lorna Linda, California. |
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