Eating Well in 2009

It’s hard to believe that a new year has come already. We are in the midst of the cold and flu season – so remember to wash your hands often to help prevent becoming ill. Remember to keep your food safe, too. Refrigerate any leftovers as quickly as you can AND reheat them to the proper temperatures. 

Microwave ovens are a great appliance. BUT if you take food out of the refrigerator and just get it “warm enough to eat” you may be eating bacteria as well as the food. Always heat leftovers to 165 degrees F. and soups, gravies, and other liquids to boiling before eating them. 

Besides food safety, sometimes we have other problems that keep us from eating certain foods. You know you need calcium-rich foods like milk, but milk upsets your stomach. What can you eat instead?  Try some cream soups, pudding, yogurt or cheese. Just watch the fat content. 

If vegetables like cabbage and broccoli cause too much gas, try vegetable juices and other vegetables such as green beans, carrots, and potatoes. We need to eat vegetables because they are good sources of vitamins and minerals we need to keep from being sick. 

If fresh fruits are hard to chew, softer canned fruits may be a good choice. 

Winter is also a time when we sometimes just don’t feel well. We can’t explain why, but when it gets dark early and it’s too cold to spend much time outdoors, we sometimes feel lonely. When we are lonely, we may lose our appetite or you may just not want to cook for yourself. Maybe the food doesn’t taste right – this may be due to medications you are taking. 

If you are lonely, try to eat with family and friends or take part in the senior meals programs. 

If you have appetite or taste problems, ask your doctor if this could be caused by any of the medications you are taking. Spice up the flavor of your foods with herbs and spices to help with the flavor. Try adding just a little at first – you can always add more if you need to. 

You Choose!*

Let’s see how well you can do in finding foods that are good sources of nutrients:
Circle the food that is the best source of the nutrient listed. Some may have more than one correct answer!

1. Vitamin A – Cauliflower, Greens, Apple
2. Vitamin C – Apple, Banana, Grapefruit
3. Fiber – Pear, Dried Beans, Applesauce
4. Calcium – Broccoli, Butter, Yogurt
5. Iron – Milk, Meat, Dried Fruits
6. Nutrient-Dense Foods – Cake, Barley, French Fries
7. Phytochemical Rich Foods – White Rice, Mashed Potatoes, Sweet Potatoes
8. Drink more o this fluid – Sodas, Water, Coffee
9. Drink more of this fruit juice – Fruit Cocktail, 100% Fruit Juice, Fruit Punch

Answers at the end. 
*from Vermont Extension Service

Vitamin D

Many doctors, today, are concerned that people are not getting enough Vitamin D in their diets. Your body makes Vitamin D when the natural light from the sun hits the skin. Sunscreen serves to block the sun’s rays. Since these rays are being blocked many people don’t receive the amount of Vitamin D they need to lead a healthy life. The Centers for Disease Control and Prevention says Vitamin D production is also affected by aging, season, skin pigmentation, and latitude.

Since people aren’t getting enough Vitamin D doctors are concerned many adults will start to lose bone density, causing osteoporosis and bone breakage. Once a person begins losing bone density it is difficult to reverse this effect. Doctors recommend a diet that includes Vitamin D to maintain bone strength. 
Food sources of Vitamin D include: liver, fatty fish, egg yolks, Vitamin D fortified milk, and cereals. Some orange juices, yogurts, margarines, and hot cereals also contain Vitamin D but in small amounts

 –Contributed by Stefany Myers, Nursing Student at Quincy University

Answers: 1. greens 2. grapefruit 3. pear, dried beans 4. yogurt 5. meat, dried fruit 6. barley 7. sweet potatoes 8. water 9. 100% fruit juice