Part 6: On Your Way to Better Nutrition

2 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Healthy eating begins with you!  As we age, we need: Fewer calories More of key vitamins and minerals  Make every food choice count!

3 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Cholesterol is a waxy substance that comes from two sources: your body and your food. There are two kinds of cholesterol in your blood: “good” (HDL) or “bad” (LDL). Too much “bad” or too little “good” cholesterol can increase your risk of heart disease. What is cholesterol? Total Cholesterol target = Less than 180 mg/dL

4 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging The Heart-Check Food Certification Program 1.Useful tool to construct a healthier diet. 2.Makes it easy to spot heart-healthy foods in the grocery store or when dining out. 3.Program criteria are based on sound science regarding healthy dietary recommendations, food categories, specific product ingredients, and nutrient values.

5 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Heart-Check Food Certification Program Nutrition Requirements Total FatLess than 6.5 g Saturated Fat1 g or less and 15% or less of calories from saturated fat Trans FatLess than 0.5 g (also per label serving) Cholesterol20 mg or less SodiumUp to 140 mg, 240 mg or 360 per label, or 480 mg per label serving and per RACC Beneficial Nutrients (naturally occurring or historically fortified) 10% or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber)

6 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Cook the healthy way every day  Reduce added sugars, saturate fat, and trans fat  Reduce sodium and salt  Increase fruits and vegetables  Increase fiber  Use heart-healthy fats  Eat smaller portions

7 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Daily food choices for adults aged 60+ Source: from-Each-Food-Group_UCM_318186_Article.jsphttps:// from-Each-Food-Group_UCM_318186_Article.jsp

8 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging 1.Use a shopping list 2.Read and compare food labels 3.Build meals around foods on sale 4.Buy fresh foods first 5.Shop the perimeter of the store 6.Keep a supply of healthy staples Healthy eating can be affordable and tasty!

9 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Cooking for one? Make your healthy plate easy  Cut your favorite recipe in half  Freeze whatever you don’t eat for another time  Buy frozen fruit, vegetables, and meat in bulk, then bag them in individual portions and put them in your freezer for quick and easy meals  Prepare and share with others  Cook a pot of beans or a roast for use in 3 different meals

10 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging 3 ways to eat healthy as you age 1.Eat a variety of nutritious foods from all the food groups, including fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts. 2.Eat less of the nutrient-poor foods. Compare nutrition facts labels to help you avoid foods that are too high in sodium, added sugars, and saturated and trans fats. 3.Eat enough calories to maintain a healthy body weight for you.

11 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging A heart-healthy diet and lifestyle are good weapons to fight heart disease and stroke  Use up at least as many calories as you take in to achieve and maintain a healthy weight.  Eat a variety of nutritious foods from all the food groups.  Eat less of the nutrient-poor foods.  Don’t smoke tobacco and avoid secondhand smoke.  As you make daily food choices, base your eating pattern on the recommendations included in the “Daily Food Choice” handout.

12 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging  Facilitators name and contact information Name Phone number address  Join us for these classes to stay healthy! Name, date, time, location For more information