Page 342 - Nutrition Essentials for Nursing Practice

330 U N I T 2 Nutrition in Health Promotion

Box 13.3 TIPS FOR EATING WELL AS YOU GET OLDER (continued)

■ Experiment with ethnic foods, regional dishes, or vegetarian recipes.
■ Try out different kinds of fruits, vegetables, and grains that add color to your meals.
■ Try new recipes from friends, newspapers, magazines, television cooking shows, or

cooking websites.
■ Take a cooking class to learn new ways to prepare meals and snacks that are good for

you. Grocery stores, culinary schools, community centers, and adult education pro-
grams offer these classes.

Eat with Others
Eating with others is another way to enjoy meals more. For instance, you could share

meals with neighbors at home or dine out with friends or family members. You could
also join or start a breakfast, lunch, or dinner club.
Many senior centers and places of worship host group meals. You might also arrange
to have meals brought to your home.

When Eating Out
When you eat out, you can still eat well if you choose carefully, know how your food is
prepared, and watch portion sizes. Here are some tips.

■ Eat reasonable amounts of food and stay within your calorie needs for the day.
■ Select main dishes that include vegetables, such as salads, vegetable stir fries, or

kebobs.
■ Order your food baked, broiled, or grilled instead of fried.
■ Make sure it is thoroughly cooked, especially dishes with meat, poultry, seafood, or

eggs.
■ Choose dishes without gravies or creamy sauces.
■ Ask for salad dressing on the side so you can control the amount you eat.
■ Ordering half portions or splitting a dish with a friend can help keep calorie intake

down.

Ask for Substitutions
Also, don’t be afraid to ask for substitutions. Many restaurants and eating establish-

ments not only offer healthful choices but let you substitute healthier foods. For
example, you might substitute fat-free yogurt for sour cream on your baked potato.
Instead of a side order of onion rings or French fries, you could have the mixed veg-
etables. Ask for brown rice instead of white rice. Try having fruit for dessert.
Meals are an important part of our lives. They give us nourishment and a chance to
spend time with friends, family members, and others. If physical problems keep you
from eating well or enjoying meals, talk with a health care professional. If you need
help shopping or preparing meals or want to find ways to share meals with others,
look for services in your community. Your area Agency on Aging can tell you about
these services. To contact your area Agency on Aging, call the Eldercare Locator
toll-free at 1-800-677-1116.

Source: National Institute on Aging, National Institutes of Health, U.S. Department of Health and Human
Services. (n.d.). Available at http://nihseniorhealth.gov/eatingwellasyougetolder/enjoyyourmeals/01.html