5 foods for healthy seniors

Keep these five foods on hand for healthy seni­or liv­ing.

• Low Fat Greek Yogurt — Greek yogurt is low fat, high in cal­ci­um, high in pro­bi­ot­ics and con­tains double the pro­tein of reg­u­lar yogurt (close to 16gms per serving). 

• In­stant or Raw Oats — One pack­et/serving (4 oz.) of oat­meal con­tains a large amount of whole grains and  more than 5gms of fiber. In ad­di­tion, eat­ing oats in the morn­ing mixed with nuts or dried fruit can help you stay full throughout the morn­ing. 

• Nuts — Nuts are high in Vit­am­in E, a nu­tri­ent we of­ten do not eat enough of as we age. Five ounces of nuts a eek has been proven to de­crease the risk of car­di­ovas­cu­lar dis­ease. An ex­ample might be 20-22 un­salted roas­ted al­monds or 8-10 large wal­nuts. 

• Cit­rus Fruits — Cit­rus fruits with high con­tent of vit­am­in C are es­pe­cially im­port­ant for adults over the age of 65. Vit­am­in C can aid in skin heal­ing, not men­tion these fruits are high in fiber and an­ti­ox­id­ant prop­er­ties. Fruits to note are or­anges, straw­ber­ries, kiwis, mel­ons and pine­apple. 

• Fatty fish — Don’t be fooled by the word “fatty,” these fish are high in healthy fats that have been shown to de­crease the risk of death from car­di­ac events. At­lantic sal­mon, At­lantic her­ring, an­chovies, mack­er­el and rain­bow trout have some of the highest healthy fat con­tent. 

The cur­rent re­com­mend­a­tions are between 2 to 3 servings of fish per week. In ad­di­tion to healthy fats these fish are high in vit­am­in D. As we age we tend to spend less time in the sun for vit­am­in D ab­sorp­tion in ad­di­tion to eat­ing less vit­am­in D rich foods. Each serving of fish is 3 ounces, which provides about 25 per­cent of your needed vit­am­in D for the day. ••

Jac­queline Wo­j­ciechow­ski, a re­gistered di­eti­cian, is the cor­por­ate di­eti­cian for Wes­ley En­hanced Liv­ing Pennypack Park.

comments powered by Disqus