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Hdfs 4050 final project
- 1. Creating Nutrient Dense Meals. As a population we areaging; as we age the number of calories we need decreases. Here are some easy tips to follow to make the most of all our meals. 1. Carbohydrates are a primary energy source. Consumer 14 g/1000 calories. Good sources of carbs are veggies and whole grains. 2. Protein is essential! Consume 1-1.5g /Kg of body weight/ day. Some sources are meat, eggs, milk, beans, oats, rice &corn. 3. Decrease the amount of saturated and Trans fat consumed. Fat should be 20-35% of total calories. Eggs are a good source 4. Water is so important! Consume 1mL of fluid/ calorie eaten 1 Make Eating a Social Event Invite friends and family to dinner or attend a potluck. Know How Much Eat until you are full and save the rest for another time. Check the Facts Read nutrition labels. An easy swap is white for whole grain pasta. SENIOR DISCOUNTS Take advantage of senior discounts at restaurants and grocery stores. 1 KEEP IT SIMPLE Make easy meals with meat, veggies, & fruit.Keep frozen veggies on hand 2 PLAN & SHOP Shop on the perimeter of the grocery store for fresh items. Make a list and stick to it. 3 MALLORY CARNEY JULY 31, 2019 Healthy Eating 101 Simple. Nutritional. For You.
- 2. Social, Cultural and PsychologicalFactors Many elders struggle to eat healthy on their own. It is up to us (family & friends) to help motivate them and keep each other healthy. Many social factors play into an elder being willing and able to eat well on their own. It could be the fear of always eating alone and sadness that comes from being lonely that deters them form making good choices. But it could also be something more. For many elders being able to pay bills is more important that putting that money towards an expensive grocery bill. Managing finances can be stressful however, thanks to the US Government supplemental nutritional aid is available through a variety of programs( SNAP is an example). To eliminate cultural factors that deter healthy eating habits it is important that elders participate in holiday celebrations and traditions. This creates a positive environment around food. They should also eat foods that represent their ethnicity/ background and are pleasing to the taste. Many elders suffer with depression, stress, anxiety and even dementia. All of these things can deter healthy eating. Family plays an essential role as a support system. A good way to do this is to meal prep, cook and eat together as much as possible. 2 MALLORY CARNEY JULY 31, 2019 COMMON PROBLEMS WITH NUTRITION Poor diet is the leading cause of for health related illness or injury. Not getting enough of the right nutrients can lead to an array of scenarios. For example, not enough protein in the diet causes the body to use stores in muscles and tissue. This is the reason we often see muscle wasting and weakened immune systems. Calcium is very important as well and contributes to fewer fractures and weakened bones when consumed in the right quantity. Many elders experience low appetite and changes in taste. Consuming a variety of new foods and adding good seasonings and herbs can help with this problem.
- 3. 3 HOW GOOD NUTRITIONEQUALS BETTER HEALTH Cardiovascular disease is leading cause of death in the United States but many do not know that it can be controlled with good health and a good diet.Risk of Cardiovascular disease is lower in those who exercise, eat diets similar to the Mediterranean diet and do not smoke. Stroke risk is also lower when plenty of fruits and veggies are consumed. The risk of Hypertension can be drastically reduced with weight management, and limiting sodium and alcohol consumption.Calcium is super important in the elderly. Calcium comes from a variety of sources such as milk, oatmeal, almonds and orange juice and plays a role in keeping the body strong. All these diseases pose great threats to our elderly. Educating others on the ways to better their lives can have a positive impact on the elderly community. RECOGNIZE & REMEDY Many deficiencies in the body come with physical warning signs such as: • Fatigue is a symptom of low iron • Dry, Brittle hair often means someone is not consuming enough fatty acids & proteins • Cracking & inflamed corners of the mouth is a symptom of vitamin deficiencies • Diarrhea is associated with malabsorption. These are just a few of the problems that may arise because of poor nutrition. Being able to know what to look for can quickly solve problems within the diet of a loved one. EASY SNACKING AND MEALS * Apples with Peanut butter * Cheese and fruit * Lettuce wraps with turkey * Grilled chicken & steamed broccoli * Rice & black Beans with Salsa & Cheese *
- 4. 4 REFERENCES: Brown, J. E.,Lechtenberg, E., Murtaugh, M. A., Splett, P. L., Stang, J., Wong, R., . . . Sahyoun, N. R. (2017). Nutrition through the life cycle. Boston, MA: Cengage Leaning ditchthecarbs.com(2018, August 19). How To Eat Healthy And Save Money - 100 tips Retrieved July 28,2019, from https://www.ditchthecarbs.com/eat-healthy-save-money Choosing Healthy Meals As You Get Older. (n.d.). Retrieved July 28, 2019, from https:// www.nia.nih.gov/health/choosing-healthy-meals-you-get-older Ten Factors That Affect an Older Adult's Nutrition. (n.d.). Retrieved July 31, 2019, from https:// www.livestrong.com/article/557860-ten-factors-that-affect-an-older-adults-nutrition/ Senior health: How to prevent and detect malnutrition. (2017, November 16). Retrieved July 31, 2019, from https://www.mayoclinic.org/healthy-lifestyle/caregivers/in-depth/senior-health/art-20044699 Jaret, P. (n.d.). Nutrition and Aging: 7 Signs of Inadequate Nutrition. Retrieved July 31, 2019, from https://www.webmd.com/healthy-aging/features/nutrition-aging-7-signs-- nutrition#2 IMAGES MyPlate infographic: retrieved from http://naprecis.com/2018/03/21/seniors-spotlight-good- nutrition-made-easy-older-adults/
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