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Eating Wisely/Aging Well
Food as Medicine
Oregon State University
Extension Service
Sharon Johnson M.S.
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Food as Medicine?
As we age, we need…
Less food More nutrient-
dense food Colorful food
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Less Food?
Consider using a 9” plate 1/2 the plate should
be vegetables 1/4 quarter should be
whole grains 1/4 quarter should be
proteinSource: Idaho Plate Method
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Nutrient-dense food?
Every day: 2 cups of fruit
Every day: 2 1/2 cups of vegetables
Every day: 3 cups of low fat milk (or an equivalent)
2005 New Dietary Guidelines
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More colorful food?
“Your plate should look like a pile of color crayons”
Colorful foods (red, yellow/orange, blue/purple, green, white) actually prevent disease conditions
Source; www.5aday.com
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The advantages of color in your diet– it treat’s disease Vitamins and minerals Antioxidants (to
neutralize free radicals)
Fiber Lessened likelihood
of overweight/obesitySource: USDA
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Color your food and prevent disease?
APPLES: 80 calories of easy
eating Well-packaged fast
food High in calcium, fiber
and potassium
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Color your food and prevent disease…
SPINACH: Contains Vitamin C Important for vision
protection Good source of folate
(folic acid) Fewer calories
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Color your food and prevent disease…BLUEBERRIES: More disease-fighting
antioxidants than any other fruit
Lowers risk of some cancers
Improves urinary tract health
Reverses mental decline
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As we age, we need to….
Select carbohydrates wisely Focus on whole grains Reduce use of processed foods
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Select carbohydrates wisely…
FruitsVegetablesWhole grains
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Really focus on whole grains…
Eat three or more ounce-equivalents of whole grain products each day
Make half your grains whole
Source: www.mypyramid.gov
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Reduce use of processed foods
Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels
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Hydrate (drink enough water)
Make it a habit: Take medications
with water “Eat your water” Remember: older
adults may not recognize the thirst sensation
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As we age, we need to…
Select protein carefully; eat seafood
Eat more beans and legumes
Eat low fat meats, dairy
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As we age, we need…
More healthy fats (olive, canola oil)
“Good” fats (polyunsaturated/ monounsaturated)
As little “hydrogenation” as
possible
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Fats and Aging
Fat is not necessarily bad for you:
20-35% of our calories should be (good) fat
We even need a little saturated fat
NO TRANSFATS
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As we age, we need to….
Focus on smaller portions
Eat more slowly
Increase our fiber intake
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Why is it so hard to eat wisely?
Food choices are not always under our control
Food comforts us Food is
everywhere Eating out is “in”
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What works— How do you eat more wisely?
Eat often Watch portions Plan for ‘problem
foods’ Keep colorful,
foods handy
Understand that some foods “beckon”.. and some foods “hum…”
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New Dietary Guidelines*
Focus on fruits Vary your veggies Get enough calcium rich foods Make half your grains whole Go lean with protein
*www.healthierus.gov/dietaryguidelines
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Food as Medicine
Presentation:
Sharon Johnson M.S.
Southern Oregon Research and Extension Service
Oregon State University
569 Hanley Road
Central Point, Oregon 97502
541-776-7371 x210
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Informational sources
Dietary Guidelines for Americans 2005 www.5aDay.org Jean Mayer Human Nutrition Center on Aging Weil Cornell Food and Fitness Advisor, Cornell
University Nutrition Concepts and Controversies (Sizer, F.
Whitney,E.) Wellness Foods A to Z (University of California
Berkley) National Academy of Sciences 2002