Healthy eating begins with you! - National Council on Aging

Healthy eating begins with you! - National Council on Aging

Part 2: Making Healthy Food Choices Healthy eating begins with you! As we age, we need: Fewer calories More of key vitamins and minerals Make every food choice count! Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 2

Building your healthy plate Choose bright colored foods. A diet should include: Fruits Vegetables Whole grains Low-fat dairy Poultry Fish Nuts Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 3

What does healthy eating look like? A healthy meal should include: Protein Whole grain Vegetable Fruit Low-fat dairy Choosing foods from a variety of sources, providing you with a variety of nutrients in one meal. Improving the lives of 10 million older adults by 2020 2015 National Council on Aging

4 Why healthy eating pays off Stay a healthy weight, stay independent Improving the lives of 10 million older adults by 2020 Control your medical conditions, feel better 2015 National Council on Aging 5

Know your foods, use the facts Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 6 Heart-Check Food Certification Program Nutrition Requirements Total Fat Less than 6.5 g Saturated Fat 1 g or less and 15% or

less of calories from saturated fat Trans Fat Less than 0.5 g (also per label serving) Cholesterol 20 mg or less Sodium Up to 140 mg, 240 mg or 360 per label , or 480 mg per label serving and per RACC

Beneficial Nutrients (naturally occurring or historically fortified) 10% or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber) Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 7 Daily food choices for adults aged 60+

Source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-E ach-Food-Group_UCM_318186_Article.jsp Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 8 Dont forget fluids Water is an important nutrient too! Drink small amounts of fluids consistently throughout the day (on a schedule) to

maintain adequate hydration. Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 9 4 ways to eat healthy as you age 1. Know what a Healthy Plate should look like at your meals 2. Look for important nutrients: Protein + Vitamins + Minerals 3. Read the Nutrition Facts label 4. Use the Recommended Servings Chart to maintain a

healthy diet Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 10 For more information Facilitators name and contact information Name Phone number Email address Join us for these classes to stay healthy! Name, date, time, location Name, date, time, location

Name, date, time, location Improving the lives of 10 million older adults by 2020 2015 National Council on Aging 11

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