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*NUTRITION


Folate can also become deficient as a consequence of tak-


ing certain medications, or from kidney dialysis, liver disease and other chronic diseases. 3.Read labels. Whole foods are much healthier than processed, packaged foods. But if you do buy packaged foods, be sure to read the labels and steer clear of those high in fat, added sugars or excess sodium. 4.Watch your serving sizes. It’s important to eat the right amount of food for your age and body, as one serving size does not fit all. The National Institute on Aging (NIH-NIA) recommends that people age 50 and older consume 1½ to 2½ cups of fruit; 2 to 3½ cups of vegetables; 5 to 10 ounces of grains; 5 to 7 ounces of protein; 3 cups of fat-free or low-fat milk; 5 to 8 teaspoons of oils; and minimal amounts of solid fats and added sugars per day. For guidance on how many calories to consume each day, use the NIH Body Weight Planner at https://www.supertracker.usda.gov/bwp/index.html. Because our bodies lose protein from muscles and internal


organs as we age, many older adults might need to take in more protein than they became accustomed to when they were younger. People with stress or injuries will need even greater amounts. Protein deficiencies can lead to infections, skin problems, difficult healing and weakness, but some chronic diseases call for restrictions on protein intake, so consult your healthcare team about what’s right for you. 5.Drink up. Stay hydrated with water throughout the day. Tea and coffee are also fine, but keep away from drinks with added sugar and salt unless your healthcare provider recom- mends them.


8 | MATTERS OF HEALTH


The NIH also provides tips on how to visualize portion sizes.


For example, 1 to 1½ ounces of cheese may be tough to measure out — especially in a restaurant — but if you think of it as the size of four dice, it’s easy. Likewise, one cup of cooked vegetables or salad is roughly the size of a baseball and one teaspoon of marga- rine or oil is about the size of the tip of your pointer finger. Think you need to give up snacks to have a healthful diet?


Think again. Snacks can actually help you reach the recom- mended servings for fruits, vegetables and whole grains if you’re smart about them. Pick up a piece of fruit when you want something sweet. Try keeping some in a bowl on the coffee table or kitchen counter for a visual reminder. Spread peanut butter or low-fat cream cheese on whole-grain crackers for an afternoon pick-me-up. Keep a container of cleaned, raw veggies in the fridge for easy nibbling, or dip them in hummus when you need to nosh. If you find yourself craving chips or nuts, pour a single serv- ing into a bowl, rather than eating straight out of the bag. Better yet, pick popcorn over potato chips. To cut down on calories, consider making other easy sub- stitutions. Use low-fat milk in your coffee instead of cream. For a sweet treat, have low-fat yogurt with fresh fruit (pop in some extra blueberries!) instead of ice cream. Wine with your meal is fine, but limit yourself to a single glass and alternate by drinking water as well. Finally, if you have been diagnosed with a chronic condition — such as diabetes or heart disease — always consult a mem- ber of your healthcare team to be sure you’re not overlooking any special dietary requirements.


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