Saturday, January 3, 2009

Good Nutrition At Any Age

As we age, it is more important than ever not to abandon good nutrition.
Slower metabolism means you need fewer calories to maintain a healthy weight.
You have different nutritional needs – extra calcium to combat osteoporosis, low cholesterol to help prevent heart attacks, less salt to slow hypertension, etc.
Your specific dietary needs may vary; check with your doctor for a personal nutrition plan.

Following is a list of the recommended servings* from the basic food groups for the average person.

Fruits (2 cups daily)
One 1/2 –cup serving equals:
½ cup fresh, frozen, or canned fruit
1 medium fruit
¼ cup dried fruit
½ cup fruit juice

Vegetables – 2-1/2 cups daily
One ½-cup serving equals:
½ cup cut, raw, or cooked vegetables
1-cup raw leafy vegetables

Grains – 6 ounces per day, at least half from the whole grains
One 1-ounce serving equals:
1 slice bread
1 cup dry cereal
½ cup cooked rice, pasta, or cereal

Lean Meats, Beans – 5-1/2 ounces per day
One 1-ounce serving equals:
1 ounce cooked lean meat, poultry, or fish
1 egg
¼ cup cooked dry beans or tofu
1 tablespoon peanut butter
½ ounce nuts or seeds

Dairy – 3 cups daily
One 1-cup serving equals:
1 cup low fat/fat-free milk or yogurt
1-1/2 ounces low fat or fat-free natural cheese
2 ounces low-fat or fat-free processed cheese

Oil – Up to 6 tablespoons daily
(Generally 1 tablespoon = 3 teaspoons)
One 1-teaspoon serving equals:
1 tablespoon low-fat mayonnaise
2 tablespoons light light salad dressing
1 teaspoon vegetable oil

Discretionary daily calories
(267, based on a 2,000 calorie diet)
Solid fats – up to 18 grams

Added sugars – Up to 8 teaspoons or 32 grams
One 1-tablespoon serving equals:
½ ounce jelly beans
8 ounces lemonade

* Based on a 2,000 calorie diet. This information can be viewed and downloaded from


The following video, How To Feed Your Family Healthy Meals On A Tight Budget, courtesy of You Tube.

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