8 | SBH Caring
FOR YOUR
Health
Super-Healthy
SMOOTHIES
Adapted by Rebecca Ditkoff
Registered Dietitian, SBH Health System
Smoothies are a delicious and easy way
to eat healthfully and are great meal or
snack options. They’re also beneficial for
people with a decreased appetite or who
have difficulty chewing hard food. Fresh
or frozen fruit, milk (dairy-free such as soy,
almond, rice), and/or yogurt are often the
main smoothie ingredients. Below are two
recipes for nourishing smoothies that will
keep you healthy as you age.
Fruit & Greek Yogurt Smoothie
• 1/2 cup milk (milk substitute or water
also works)
• 1 cup plain Greek yogurt
• 1/2 cup fresh or frozen mixed berries
• 1/2 teaspoon cinnamon
Add to blender and mix until smooth.
Green Smoothie
• 1/2 cup milk (milk substitute or water also
works)
• 1 cup plain Greek yogurt
• 1 cup spinach
• 2 tbsp peanut butter
• 1/2 teaspoon cinnamon
Add to blender and mix until smooth.
Healthy add-ins for an extra
boost of flavor and vitamins:
• 1 tablespoon chia, flax, or hemp seeds
• 1/2 teaspoon vanilla powder or extract
• 1/4 cup coconut flakes or shreds
• 1 serving of your preferred protein powder
Healthy Recipes
Nutrition Tips
for Older Adults
By Rebecca Ditkoff, Registered Dietitian
Eating healthy food packed with
vitamins and minerals is important
at any age. As people get older,
however, changes in the body
can affect how it processes food.
Certain nutrients will become more
important for maintaining and promoting good health. Below are some
nutrition tips to help you stay healthy as you age.
Eat less, but choose foods wisely
When a person ages, the metabolism slows down. This means eating
less in order to maintain a healthy weight. Therefore, it is important to
choose nutrient-rich foods to make sure every bite counts. An easy way
to ensure adequate nutrient intake is to “eat from the rainbow” by choosing foods with
vibrant colors such as fruits and vegetables. Avoid foods that are high in calories and
low in nutrients such as sugar-sweetened beverages and desserts, white bread and
rice, or other refined grains.
Choose high fiber foods
Fiber alleviates constipation (common in older adults) and helps to control
weight, blood sugar, and cholesterol. Choose whole grain breads and
cereals, beans, vegetables and fruits to ensure adequate fiber intake.
Drink plenty of fluids
Older people can also feel less thirsty, but the body still needs enough fluids
to stay healthy and keep regular. Make sure to drink enough water or other
non-caffeinated beverages and consume foods with high water content such
as low sodium soups, cucumbers, and melons.
Focus on Calcium and Vitamin D
Older adults need more calcium and vitamin D to help maintain bone health.
Aim to include three servings of vitamin-D fortified low-fat or fat-free milk
or yogurt each day. Other non-dairy foods rich in calcium include fortified
cereals, dark green leafy vegetables and canned fish with soft bones.
Boost B12 intake
Vitamin B12 deficiency is especially common in adults aged 50 and older
since they may not have enough hydrochloric acid in their stomach to absorb
the vitamin B12 naturally present in food. Choose foods fortified with B12
(such as certain cereals) or speak with your doctor or a registered dietitian to see if
you need a vitamin B12 supplement.
Invierno 2017
ENFRENTANDO JUNTOS EL PROCESO DE
ENVEJECIMIENTO DE
SUS SERES QUERIDOS
LA HISTORI A DE UN PROVEEDOR DE CUIDADOS
