Neriah's Place

Welcome to March. When last did you call your seniors, a call from you and other family could be what brightens ups their month. -seniorscaresolutions Photo Credit:lovethispic

It’s important to choose grain products that are high in fiber, including breads, and pasta made of whole grain wheat, wheat bran, mixed grains, corn, dark rye or pumpernickel flours. Look for “whole” grains to be the first ingredient on the ingredient label. “Enriched wheat flour,” “all-purpose flour” and “unbleached flour” are all refined white flours and have much less fiber than whole grain flour. The term “multigrain” is often used on grain products; however, it may just mean that a small amount of whole grain has been added to white flour. When choosing breads and cereals, look for more than four grams of fiber per serving. Drink plenty of fluids to help fiber work properly: 2–3 L (8-12 8 oz glasses) per day. If you haven’t been eating much fiber, add high fiber foods slowly to avoid any problems with gas or cramps, and make sure to drink lots of fluids. If you have an intestinal or bowel disease, you may not be able to eat large amounts of fiber. Check with your health-care provider. -seniorscaresolutions Credit Info: Government of British Columbia Photo:thehealthsite

Fiber is a non-digestible component of plants. You need fiber to keep your digestive system working well and bowels regular. Eating a lot of high-fiber foods can also help lower blood cholesterol levels, control blood sugar levels and help prevent high blood pressure. Fiber also makes you feel more satisfied and full for longer. Over the age of 51, women should consume 21 grams of fiber per day and men should consume 30 grams. Most people – especially seniors—only get about half the fiber they need each day. Fiber can be found in: • vegetables and fruit • beans, lentils and chickpeas • nuts and seeds • whole grains such as oats, barley, wheat, quinoa, brown rice, buckwheat and popcorn. -seniorscaresolutions Credit Info: Government of British Columbia Photo:mymedicalmantra

Continuing on the topic of carbohydrates and sugars. It is important to know that A lot of foods have added sugars: cakes, cookies, pies, ice cream, candy, etc. But they can also be found in less obvious foods, such as flavored yogurt, ketchup and salad dressings. The best way to limit your added sugars is to read ingredient lists and eat fewer processed and packaged foods. Some fad diets say to cut down on or cut out all carbohydrates because they make you gain weight, but that severely limits what you can eat and you miss out on many important nutrients. Instead, choose healthy carbohydrates, like whole grains, and be mindful of how much you consume. -seniorscaresolutions Credit Info: Government of British Columbia Photo: Shutterstock

Carbohydrates—including vegetables, fruit, whole grains and milk products—fuel your heart, lungs and other organs. They deliver essential vitamins and minerals and help give you the energy you need to walk another block or swim a few more laps. Many are also important sources of fibre (see below). Some carbohydrates, however, are less healthy—particularly the ones that are easily digested and that quickly raise your blood sugar. These include: • white rice • white or all-purpose flour (in foods like white bread, bagels, muffins, cookies and cakes) • white pasta • refined sugar. You can eat too much added sugar (separate from the naturally occurring sugar in fruit and milk products), which can increase the risk of diabetes, heart disease, cancer and weight gain. -seniorscaresolutions Credit Info: Government of British Columbia Photo: marthamckittricknurtrition

Cancer prevention: Meats, processed meats and barbequing A diet high in red meat and processed meat has been shown to increase the risk of colorectal (bowel) cancer because these foods can damage the colon lining. In addition, processed meats contain food additives called nitrates or nitrites that may increase your risk of cancer. Choose other protein sources more often than red meat and limit processed meats such as ham, bacon, sausage, salami, hotdogs and bologna. Wild meat, like moose or deer (venison) does not appear to have the same risk as red and processed meat. Cooking meat at high temperatures can produce cancer-causing substances in meat. Avoid charring meats and deep-browning your food. On the barbeque, cook your food slowly and as far as possible from the hot coals. -seniorscaresolutions Credit Info: Government of British Columbia Phot: SAS Blogs

Protein is an essential part of your diet. It helps build, maintain and repair your body. It keeps muscles strong and your hair, nails and skin healthy. It can help you heal if you’ve been ill or have had surgery. An easy way to get the protein your body needs at each meal is to follow the Eat Well Plate and fill less than a quarter of your plate with protein-rich foods. Adding protein is easy Try to have one good source of protein at each meal. The best sources of protein are meat, fish, poultry, milk, eggs, cheese, yogurt, legumes (such as dried peas, beans and lentils), nuts, nut butters, seeds and soy foods (such as tofu or soy beverages). Whole grains, vegetables and fruit can also provide small amounts of protein. -seniorscaresolutions Credit Info: Government of British Columbia Photo credit: NDTV

You receive the same health benefits from canned and frozen vegetables and fruit as you do from fresh – and they are often cheaper! Canned and frozen vegetables and fruit are packed at the height of their nutritional value, when they are ripe. Choose canned fruit packed in water or juice, rather than syrup, and canned vegetables packed with little or no salt (sodium). Look for frozen vegetables and fruit that have nothing else listed in the ingredient list (e.g., not in a sauce or syrup). -seniorscaresolutions Credit Info: Government of British Columbia Photo:Ionutrition

Vegetables and fruit make up a rainbow of colours—dark green, purple, red, orange, yellow, white and brown. These colourful foods are packed with essential vitamins and minerals and disease-fighting phytochemicals, which are compounds produced by plants that protect against chronic diseases, especially certain types of cancer and eye disease. Small changes make a big difference to your health. Add an extra vegetable or fruit to meals and snacks, such as: • cherry or grape tomatoes • sautéed kale, chard or spinach with fresh lemon • roasted cauliflower or sweet potatoes with a sprinkle of cinnamon • a banana, apple, orange or pear with some nuts • sautéed mushrooms with garlic and herbs • cut-up cucumbers and carrot sticks • celery spread with peanut butter • steamed broccoli with a sprinkle of parmesan cheese • dried seaweed for snacking or adding to soups • apple or pear baked with raisins and cinnamon • smoothies – made with vegetables and fruit -seniorscaresolutions Credit Info: Government of British Columbia Photo:Greenbeandelivery

CHOOSE FEWER • Highly processed foods (frozen dinners, packaged foods such as chips and cookies) • Deli meats, bacon and sausages • Deep-fried foods • Trans fats and hydrogenated oils • Refined grains (white bread, flour, rice, pasta) • Salty foods (chips, pickles, condiments) • Added sugar (candies, ice cream, baked goods, jams) • Sugary drinks (pop, sweetened coffees, energy and fruit drinks) -seniorscaresolutions Credit Info: Government of British Columbia Photo: Kindercarepediatrics

CHOOSE MORE • Vegetables and fruit (fresh, frozen or canned) • Whole grains (oats, brown rice, barley, quinoa, pasta, bread, roti, bannock made from whole grain flour) • Legumes (beans, peas, lentils) • Fish and seafood • Calcium-rich foods (milk, yogurt, leafy greens, fortified soy beverage) • Unsaturated fats (vegetable oils, nuts and seeds) • Lean meat and poultry • eggs -seniorscaresolutions Credit Info: Government of British Columbia Photo:Stylecraze

How do I eat well? (continued) • Limit consumption of highly processed foods • Eat at home more often than eating out • Share meals with family, friends, or others • Try not to eat with distractions, such as the TV or computer • Choose water to drink most often. -seniorscaresolutions Credit Info: Government of British Columbia Photo: Draxe