The theme for this year is “Put Your Best Fork Forward”. Designed to remind people that it is the little changes in life that can bring big results, they suggest making small changes in the diet “one forkful at a time”.
Helping your Elderly Parent Incorporate a Healthy Lifestyle
MyPlate offers easy solutions to busy schedules. Breaking up the plate into various portions helps keep both quality and quantity in check. The recommended distribution is as follows:
- Half of the plate should consist of fresh fruits and vegetables. High antioxidant rich fruits and vegetables are bright in color such as berries, carrots and peppers. Citrus fruits are high in vitamin C. Lutein and zeaxanthin, important carotenoids for eye health, are found in leafy greens as well as other foods.
- One-quarter of the plate should consist of grains and at least half of these should be whole grains. Whole grains include whole-wheat flour, cracked wheat, whole oats, whole rye, barley, buckwheat, bulgur, quinoa, couscous and brown rice. Sprouted grains increase the availability of some vitamins and minerals.
- One-quarter of the plate should consist of protein. This food group consists of meat, poultry, seafood, beans, peas, eggs, nuts and seeds. Choose high-quality, low fat meats such as grain-fed beef or free-range chicken. Seafood that is rich in omega-3 fatty acids is an important addition to your parent’s diet and is found in salmon, sardines, trout, anchovies and Pacific oysters. Eating fish two to three times a week is recommended and adheres to the increasingly popular Mediterranean diet. Processed meats should be avoided. Raw almonds are a great addition to a diet.
- Low-fat or non-fat dairy as well as healthy fats should be part of a healthy diet. Yogurt is a good choice as it also provides colon-healthy probiotics. Choose ones that have these live bacterial cultures as well as ones that do not have any added sweeteners, including artificial sweeteners. The recommended fat is olive oil. Hydrogenated and partially-hydrogenated oils should be avoided.
Small changes you can help your parent incorporate includes moving from low-fat dairy to fat-free and choosing a little more whole grains each week and a little less refined grains. Hydration is also important and often overlooked. Make sure your parent always has a glass of water by their side.
Recommended exercise is at least 30 minutes a day 5 days per week. The trick with exercise is to make it enjoyable for your parent or it will not be sustained. Exercises that are good for the joints include walking, swimming, water aerobics, yoga and Tai Chi.
Senior Care Provider
If you need assistance caring for your parent and ensuring they are eating a healthy diet and incorporating daily exercise, consider the aid of a senior care provider. These professionals can assist with the daily activities of living as well as prepare healthy meals and help your loved one incorporate that all-important aspect of a healthy lifestyle—exercise.
If you or an aging loved one are in need of senior care in Dix Hills, NY or the surrounding areas, contact the caring professionals at Star Multi Care Services today at (631)956-8835. We are the Right Choice for Home Health Care Services!
Resources:
http://www.eatright.org/resource/food/resources/national-nutrition-month/toolkit
https://www.choosemyplate.gov/MyPlate
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