Good Living Spring 2011

spring 2011

Good Living The Retirement Years

Keeping Yourself Hydrated • Advice From Local Dieticians Cooking for One or Two • Super Foods • Flavor Without The Salt A S U PP L E M E N T T O

T h e S k a g i t Va l l e y H e r a l d & Anacortes American

ta b le of co n te n ts Senior Nutrition..................................................3

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Cooking for One or Two...................................8

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2010 Dietary Guidelines for Americans........10 Don’t Forget to Hydrate.................................11 Local Dieticians’ Top 15 Foods......................12

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Is Your Plate Healthy?.....................................14 Hold the Salt....................................................15

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Nutrition

Senior

By COLETTE WEEKS Barbara L. Sutton, chief clinical dietitian for United General Hospital, shows an example of a healthy plate, containing half vegetables, one-quarter lean protein and one-quarter good carbohydrates. This plate of yellowfin tuna, mixed vegetables and jasmine rice was made at the United General cafeteria, which is open to the public.

Eating well can be a challenge at any age, but local dietitians will tell you it’s worth the effort for your health.

“Eating well as you age is not just important, it’s crucial for maintaining health from chronic diseases like diabetes and hypertension,” said Barbara L. Sutton, chief clinical dietitian for United General Hospital in Sedro-Woolley. “As you get older, it’s important to take a look at what you’re doing and what changes you need to make for the long haul.”

Teenagers and young adults

who think that sausage biscuits, onion rings and a milkshake cover the major food groups are setting their bodies up for trouble later. It isn’t wise to wait until later to eat right. But even those getting a later start can do some good.

“It’s never too late to make changes,” Sutton said.

The benefits of healthy eating include improved mental sharpness, stronger immune system, increased energy and faster recuperation time after illness or injury.

Local dietitians at Skagit Coun-

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Jessica Young, seafood manager at The Market in Anacortes, prepares a variety of fish to sell. Fish is a source of protein that offers healthy Omega-3 fatty acids and various vitamins and minerals that aren’t available in other meat sources.

ty’s three area hospitals have a lot of healthy food advice for aging adults.

While most nutrient needs are the same for adults of any age, older adults sometimes need to focus on getting certain nutrients to improve aspects of their overall health.

“I always tell seniors to place emphasis on nutrient-dense food,” said Suzie DuPuis, registered dietitian at Island Hospital in Anacortes.

One reason for making sure every bite counts is that maintaining a healthy weight becomes increasingly important over time as the risks of heart disease, cancer and other ailments increase.

Calorie needs decrease as people age. But for some seniors, under-eating and malnutrition can be an issue.

Loss of appetite in advanced years is common, and other health issues may arise that make eating less enjoyable. Another reason is that cooking meals becomes more of a chore, particularly if a person is cooking for just one or two. As a result, many people turn to more processed foods, such as frozen dinners and prepackaged meals.

“It’s part of our culture. It’s easier; it’s quicker,” said Shena Washburn, a registered and certified dietitian at Skagit Valley Hospital in Mount Vernon. “There’s nothing wrong with it in moderation.”

But many of those processed foods are heavy in fat, calories and salt and low in nutritional value.

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“They can appear cheaper on the budget, but it won’t be in the long run,” Washburn said.

She encourages people who eat some processed foods to balance meals with fresh or frozen vegetables, which retain nutrients better than canned vegetables.

If you do eat canned vegetables, she says that rinsing them will remove about 20 percent of the sodium.

As for cooking, Washburn says don’t worry about cooking too much. “The freezer is your friend.”

Freezing and packaging your own food for later meals offers both convenience and the comfort that you know exactly what you’re eating.

Signs of malnutrition in older adults: * Fatigue * Depression * Weak immune system * Anemia * Muscle weakness * Digestive, lung and heart problems * Poor skin integrity Source: The Mayo Clinic

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Bill and Diana McGaw of Anacortes shop together for produce at The Market.

The nutrition-conscious couple say they are careful about the foods they eat.

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Sutton recommends that planning a meal menu before grocery shopping can help you manage nutrition and costs.

“You basically want a oneweek menu so that you have the ability to move meals around depending on what you feel like is happening,” she said. “Once you start doing it, you think, why didn’t I do this before?”

The body needs a variety of nutrients, and for older adults, some of the ones to focus on are Vitamin B12 for energy, circulation and alertness, and the duo of Vitamin D and calcium, which work together and improve bone strength.

The dietitians say they often recommend multivitamins to patients because it can be difficult to get enough of some of those

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After a meal, the best dessert you can give your body is a nice walk.

“Exercise allows you to eat better. It promotes a better physical and mental well-being,” Sutton said.

Darell West of Bay View walks his dogs on the Padilla Bay Shore Trail off Bayview-Edison Road in this file photo.

(Matt Wallis/photographer)

vitamins in a daily diet.

“A multivitamin can fill in the nutritional cracks in our diet,” Sutton said.

Protein is important in the older adult’s diet because there’s a higher turnover of protein in the body as we age, Washburn said.

Protein has qualities like iron and zinc, which are important for repair of muscles and can help the body heal, she said.

Fiber and water are key to helping a slowing digestive system, which often happens as metabolism changes. Medications can affect digestion, and they may need fluid to metabolize, DuPuis said.

Some soft fiber options include oatmeal, beans and whole-grain bread and pasta.

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Cooking

For One or Two Bill and Diana McGaw of Anacortes shop together for bananas and other produce at The Market.

Whether or not you enjoy working in the kitchen, cooking for one or two can seem more trouble than it’s worth. But nutritionists will tell you that preparing your own food is the best way to make sure you’re getting what you need. Here are some tips that can help make cooking less of a chore.

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Top Tips 1) Plan ahead: Keep staples and freezer

4) Reduce the recipe: Most can be cut

bags on hand. If a recipe produces more than you can eat, freeze the rest in mealsized containers for later.

in half or thirds. Hint: Egg substitutes are easy to measure and have lower fat and cholesterol while maintaining high protein.

2) Balance your meals: Start from the

5) Store food safely: Refrigerate or

bottom of the USDA food pyramid and work your way up to ensure you’re getting servings of grain, vegetables, fruits, dairy and protein.

Source: Colorado University; local dietitians

freeze the extras within two hours.

3) Mix fresh with prepared: If you want to use prepackaged foods in your meal, use a mix of packaged and fresh. For example, serve a frozen meat entrée with fresh vegetables and fruit.

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2010 Dietary

Guidelines for Americans: Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.

Additional advice for ages 50 and over:

• Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark green and red and orange vegetables and beans and peas.

• Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese or fortified soy beverages.

* Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements.

Source: U.S. Department of Agriculture, U.S. Dept. of Health and Human Services

• Choose a variety of protein foods like seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Exercise has been officially added to the USDA food pyramid.

• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

• Use oils to replace solid fats where possible.

grains

vegetables

fruits

oils

• Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

milk

meat & beans

* Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D — vegetables, fruits, whole grains and milk.

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Don’t forget to hydrate Doctors generally recommend adults drink 8 to 9 cups of fluids per day — almost 2 liters.

The Institute of Medicine recommends about 13 cups for men and 9 cups for women.

The Mayo Clinic says the main thing is to drink enough fluid that you rarely feel thirsty.

Seniors should note that many medications flush water from the system, and nutrients are lost with it. So it’s important to replace fluids. Less active seniors might

not notice their thirst as quickly as an active person would and might not intake what they need. Milk does count as a fluid.

Dietitian’s tip: Keep a liter-sized water bottle filled each day, and make sure it’s empty by day’s end. Drink that in addition to other beverages such as coffee and tea.

Source: The Mayo Clinic and local dietitians

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Local Dietitians’ Top 15 Foods We asked three local dietitians at Skagit County’s three hospitals to list the foods they consider tops on anyone’s menu, particularly for seniors. Here is a combined list of their super-foods and some reasons why they’re so good for you:

Spinach, dark leafy greens Oatmeal — packed with fiber,

Salmon — loaded with Ome-

— nutrient-dense source of vitamins, minerals, fiber, antioxidants and Omega-3 fatty acids. (Popeye was right!)

iron, zinc and vitamins

ga-3 fatty acids, protein, vitamins, calcium and iron

Beans/legumes (lentils, pinto,

Whole grains — fiber, B vita-

Sweet potatoes — A carbohy-

black beans) — provide protein, fiber, good fat and complex carbohydrates (the good carbs)

mins and minerals like iron and magnesium

drate with fiber, beta carotene and several vitamins (darker orange is best)

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Nuts and seeds — offer Omega-3 fatty acids, protein, vitamins (vary depending on variety)

Avocados — full of hearthealthy fat

Ground flax — has Omega3 fatty acids that are good for brain function and strengthening artery walls. Tip: add to oatmeal or baking batters

Yogurt — significant protein and calcium

Berries (particularly blueberries) — full of antioxidants

Bananas — offer potassium Carrots — rich in immunityboosting beta carotene, antioxidant compounds

Homemade tomato pasta sauce — vitamins A and C

Exercise: OK, this isn’t a food, but it’s just as important

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Is your plate healthy?

Local dietitians recommend seniors use the “healthy plate” method to manage what they’re eating. The healthy plate should consist of: • 1/2 leafy greens and other vegetables • 1/4 lean protein (fish, lean meat, beans) • 1/4 carbohydrates such as potato or whole grains (rice or pasta) That means a plate full of pasta probably isn’t the best thing to eat, but a little pasta would be OK. “If you’re not running the marathon, you don’t need to carbo-load,” said Barbara L. Sutton, chief clinical dietitian for United General Hospital.

Skagit Valley Hospital certified dietitian Shena Washburn recommends a glass of milk on the side.

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Hold the salt, not the flavor Skagit-area dietitians agree that older adults are better off eating less processed food, such as frozen dinners and prepackaged soups.

“Processed foods are really, generally speaking, depleted of nutrients, loaded with sodium and not the best choice,” said Suzie DuPuis, registered dietitian at Island Hospital in Anacortes.

The newest federal health guidelines for people over age 51 recommend no more than 1,500 milligrams of sodium per day. To put that in perspective, one teaspoon of salt, at 2,325 milligrams, is too much.

Staying within the limit is more difficult if you buy processed food. If you do, pay attention to

how much sodium it contains. As a general rule, limit frozen products to those that have less than 500 mg per serving, said Barbara L. Sutton, chief clinical dietitian for United General Hospital in Sedro-Woolley “You don’t want to eat ‘convenience food’ for more than one meal per day,” she said.

Local dietitians’ tips for avoiding processed foods and extra sodium: • Cook with wine. The alcohol evaporates, but you get the flavor.

• Cook with extra virgin olive oil.

It’s not only heart-healthy but increases good cholesterol.

• Use herbs instead of salt. LoHerbs and spices can add exciting cal grocery stores carry a huge flavors to food, allowing you to selection. lower your daily salt intake.

• When eating canned beans, rinse them to remove about 20 percent of the sodium.

• Foods with the word “Healthy” on the label do have to meet a stricter FDA standard.

• If you do eat processed foods, the key is moderation.

• Add fresh or frozen vegetables to balance a “processed” meal.

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