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 www.healthierus.gov/dietaryguiedlines.

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

Don’t Forget Your Critters

Throughout your cooking adventures, do not forget your critters. Some spices, herbs and specialty recipes can be beneficially healthy for your pet as well as fun for you both. Homemade healthy treats and foods aid as rewards during training and good behavior.

The myths contrived by pet food producers has magically transformed our society into thinking that the foods we eat are nutritionally unacceptable to feed your pets. Imagine that! The foods you feed your children are not fit for your dog! Feeding your dog nothing but the nutritionally balanced formulas they produce is hogwash, plain and simple.

We do not feed our family daily with processed fast foods, but think nothing of maintaining it for our pets’ diet. The ingredients used in processed pet foods certainly do not undergo the rigorous scrutiny of inspections or quality controls placed on foods ingested by humans. Dog and cat diet is similar in nature to our own, and caring owners need to awaken to the fact that pet food is possibly more harmful than meals we cook for ourselves. Let’s face it…would you eat it?

The nutritional intake that a dog needs is basically the same as humans: protein, fat, and carbohydrates. Dogs are meat eaters but a variety of vegetables and starches add to a well-rounded diet. Similar to human beings, a dogs’ eating habits and nutritional needs change as they get older. A dog's age, health, physical activity, and surroundings all play a part in its nutritional needs.

Domesticated dogs are classed as carnivorous, and need to get a well balanced diet introduced into their meals. Dogs that eat only meat can develop an imbalance of calcium and phosphorous in their diets. The results of this can be fragile bones, weight loss, joint diseases, intestinal problems, a lack-luster coat, and loss of energy. Packaged and processed food is not always what you expect it to be and homemade foods can be much more beneficial for your pet. Remember that your home cooked pet food does not contain any preservatives, so limit the amounts you cook, or consider freezing till needed.

A Nice Reward For Rover

Homemade basic biscuits
2 eggs
¼ cup milk
2 cups whole wheat flour
3 tablespoons wheat germ

Directions:
• Preheat oven to 350º.
• Blend eggs in mixing bowl. Add wheat germ and milk. Stir until smooth. Add whole wheat flour and mix into egg mixture using your hands. Pat dough into a long rectangle, about 3" wide (or as wide as your bone-shaped cookie cutter is long), and ½" thick. Cut it into bone shapes. Place dough 1 inch apart on an increased cookie sheet.
• Bake for 25 minutes on one side, then turn over and bake another 25 minutes.
• Remove from oven and let biscuits cool on racks.
• You can add additional flavors of any kind!
• Recipe will make about 15 average sized biscuits

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The following video, Lassie and Timmy, courtesy of You Tube.