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04-14-09
Senior citizens say “Yes” to good diet and nutrition
“Yes, seniors can eat what they want and still maintain a balanced and nutritional diet…” says Esther Ventillo of the Dumont Masonic Home. Of course there’s a caveat to that statement, she continues “…within moderation.” Diets, like promises, are often made to be broken. But a broken diet doesn’t do anybody any good. You’re better off eating the things you like (in moderation) so you can have a lifestyle that you can live with. And Esther has a few tips for seniors that can make a diet not only nutritious, but delicious.

“Most senior citizens need to liberalize their diet” says Esther. Typically, seniors don’t get enough calories from their diet, for a variety of reasons. Even low-sodium diets can be relaxed to a certain extent (for no other reason than it will improve compliance). Stop emphasizing the negative! Don’t think about what you can’t have. But rather plan to have the things you like – in proper amounts.

Simplify your diet. Instead of having five or six things on your dinner plate, try three or four healthy choices. You might have a green salad with some bean pasta along with some whole grain bread and cheese. The senior’s metabolism doesn’t need a lot of protein – just five or six ounces per day. On a budget? Chicken is relatively inexpensive and a good source of protein. So are eggs cheese, peanut butter and tofu.

And don’t forget the spices. We all tend to get in a rut when it comes to preparing our meals. But if you want a healthy diet that you can live with, don’t be afraid to spice things up! Break out the oregano, the tarragon, the sage. If you’re really adventurous, look for new ways to use curry powder.

As we get older, fiber becomes a more important part of a good diet. Reduced mobility, sedentary activities, complications from medications may all contribute to the need for more fiber. Fruits, vegetables (the fresher the better), raw salads, whole wheat and whole grain breads and pastas should be on the grocery list. And fluids…lots and lots of fluids. Water is great, but so are fruit juices, milk – even coffee and tea. Soda is not so good. But again, it’s better to have a soda once in a while, than to deny yourself the bubbly and completely go off your diet altogether.

Everyone benefits from a healthy and nutritious diet, but the first step for most senior citizens, is to LIGHTEN UP. Go ahead and eat the foods you like, but mix in a healthy measure of nutritious choices. You’ll be surprised, with a little imagination and some experimentation, the “healthy choices” will also be the foods you like.