• 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.