SENIOR NUTRITION NEWSLETTER Eating ... amazonaws com
SENIOR NUTRITION NEWSLETTER May 2015 Bruce Robertson Cornell Cooperative Extension Rensselaer County
Rensselaer County Unified Family Services Department of Aging
Eating Less Is More: Be Portion-wise
100 xtra day e n A a ries can o l a c year for a to an ex lead 0 lbs of tra 1 t gain h weig he pictures to the right tell the story. When the earliest fast-food restaurants opened, the size of an adult serving of French Fries was smaller than the “kiddie” serving of today. This is one example of called “Portion Distortion.”
T
But, “portion distortion” is not just about “king-size;” “extra-large;” or “super-size” orders. Even regular portion sizes, whether served in restaurants or those we fix at home, are often more than the recommended amounts. The solution? Portion Control!
20 yrs. ago:
Today:
210 kcal * 2.4 oz
610 kcal * 6.9 oz
No wonder we’re eating more; even our plates are bigger After World War II everything got bigger in the United States: houses; cars; even dinner plates! One way we celebrated our peace-time successes was to treat ourselves to a steak dinner ~ the cut of meat often half the size of the large plate itself. And, research even now shows we tend to eat all of what we are served ~ which usually exceeds recommended portion sizes. (See handy chart on Page 2.) The illustration to the left shows a dinner plate with vegetables, fruits, grains, and protein arranged according to federal nutrition recommendations. Notice that “protein” is just a small portion ~ less than 25% of the plate. Are you surprised? [continued Page 2]
(“My Plate . . .” continued from Page 1) 1.) Every day choose your meals from all five food groups: Fruits Vegetables Grains Protein Dairy 2.) For a balanced (average 2000 calorie/day) diet eat:
Here’s a handy chart to guide your choices Source: Learning ZoneXpress
1.5 to 2 cups of fruit 2.5 to 3 cups of vegetables 5 to 7 ounces of grains 5 to 7 ounces of protein 3 cups of dairy Ever y carb gram of ohyd rat or pr otein e equ 4 cal als ories
IT’S ALL ABOUT CALORIES! Now that you know about “food groups” and “portion sizes,” here’s a calorie chart for those 65 or older: WOMEN Not Physically Active
Moderately Active
Active
1,600 calories
1,800 calories
2,000 calories
Not Physically Active
Moderately Active
Active
2,000—2,200 calories
2,200—2,400 calories
2,400—2,600 calories
MEN
Then, when it’s time to eat . . . It’s OK to snack before your meal. If you feel hungry, eat a piece of fruit or a salad. That will help you eat less at meal-time. Serve your food already dished on your plate instead of from bowls on the table; you’re less likely to go for “seconds,” or “thirds.” Turn off the television/cell phones/computers during meal time; those devices distract us and we lose track of how much we are eating. When eating out, put half your order in a “to-go” box right away!
CHILI TOMATO MACARONI Makes 4 servings
INGREDIENTS:
¾ lb. lean ground turkey or lean ground beef 1 ½ C water 1 C uncooked whole wheat macaroni 1 (15-oz) can diced tomatoes, un-drained 2 tsp mild chili powder ½ Cup Eating Smart Seasoning Mix 1
DIRECTIONS:
Brown ¾ lb. ground turkey in a large skillet, drain the fat Add water, macaroni, tomatoes, chili powder, and seasoning mix. Stir Bring to a boil, reduce heat & simmer covered for 20 minutes until macaroni is tender
SEASONING MIX: 1 ¼ tsp black pepper * 1 TBS garlic powder * 2 TBS dried parsley flakes ¾ C dried, minced onion * 2 C dry skim milk [Makes 2 ½ C of mix] 1
Nutrition Facts per serving: 240 calories; 1.5 grams fat; 230 mg sodium; 4 grams fiber Source: “Eating Smart, Being Active” California EFNEP and Colorado EFNEP
SWEET POTATO AND APPLE BAKE Yields about 6 servings INGREDIENTS: 2 (15-oz) cans sweet potatoes in syrup, drained
4 medium apples, peeled, cored and cut into bite-size pieces 2 TBS brown sugar ⅓ C chopped pecans (optional) 2 TBS white flour 2 TBS melted butter
DIRECTIONS: Preheat oven to 350ºF. Put sweet potatoes in a baking dish Add apples Mix brown sugar, (pecans,) flour, and melted butter together in a small bowl Sprinkle evenly over the top of the sweet potato/apple mix Bake for 20-30 minutes, until the top is golden brown and bubbly NOTE: For those with nut allergies, the pecans may be omitted Nutrition Facts per serving: 310 calories; 9 grams fat; 60 mg sodium; 8 grams fiber Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP
RICE SALAD Yields about 6 servings INGREDIENTS:
2 C cooked brown rice, chilled ½ C cooked green peas ½ C diced celery ½ C sliced sweet green bell pepper ¼ C raisins 2 TBS light mayonnaise 2 TBS reduced-fat French dressing ½ tsp salt
DIRECTIONS:
Mix rice, peas, celery, sweet green pepper, and raisins in a medium size bowl. Mix mayonnaise, dressing and salt in a small bowl. Stir into rice/vegetable mixture. Refrigerate leftovers
Nutrition Facts per serving: 140 calories; 3 grams fat; 280 mg sodium; 2 grams fiber Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP
MINI VEGGIE PIZZA Yields about 10 servings INGREDIENTS:
5 English muffins (or bagels) 1 small zucchini 1 green or red pepper 8-oz package part-skim mozzarella cheese 8-oz can of tomato sauce 1/2 tsp dry oregano
DIRECTIONS: Slice English muffins in half. Place on a baking sheet, and toast in oven or toaster oven
Wash zucchini and bell pepper Grate zucchini & mozzarella cheese Chop pepper into small pieces Top each muffin with 1 TBS of tomato sauce Add grated zucchini & cheese, & chopped pepper; sprinkle with oregano Broil in oven until cheese is melted (about 2 minutes)
Nutrition Facts per serving: 140 calories; 5 grams fat; 350 mg sodium; 2 grams fiber Source: Sisters in Health: A Nutrition Program for Women. Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities.
Rensselaer County Unified Family Services Department of Aging
Eating Less Is More: Be Portion-wise
100 xtra day e n A a ries can o l a c year for a to an ex lead 0 lbs of tra 1 t gain h weig he pictures to the right tell the story. When the earliest fast-food restaurants opened, the size of an adult serving of French Fries was smaller than the “kiddie” serving of today. This is one example of called “Portion Distortion.”
T
But, “portion distortion” is not just about “king-size;” “extra-large;” or “super-size” orders. Even regular portion sizes, whether served in restaurants or those we fix at home, are often more than the recommended amounts. The solution? Portion Control!
20 yrs. ago:
Today:
210 kcal * 2.4 oz
610 kcal * 6.9 oz
No wonder we’re eating more; even our plates are bigger After World War II everything got bigger in the United States: houses; cars; even dinner plates! One way we celebrated our peace-time successes was to treat ourselves to a steak dinner ~ the cut of meat often half the size of the large plate itself. And, research even now shows we tend to eat all of what we are served ~ which usually exceeds recommended portion sizes. (See handy chart on Page 2.) The illustration to the left shows a dinner plate with vegetables, fruits, grains, and protein arranged according to federal nutrition recommendations. Notice that “protein” is just a small portion ~ less than 25% of the plate. Are you surprised? [continued Page 2]
(“My Plate . . .” continued from Page 1) 1.) Every day choose your meals from all five food groups: Fruits Vegetables Grains Protein Dairy 2.) For a balanced (average 2000 calorie/day) diet eat:
Here’s a handy chart to guide your choices Source: Learning ZoneXpress
1.5 to 2 cups of fruit 2.5 to 3 cups of vegetables 5 to 7 ounces of grains 5 to 7 ounces of protein 3 cups of dairy Ever y carb gram of ohyd rat or pr otein e equ 4 cal als ories
IT’S ALL ABOUT CALORIES! Now that you know about “food groups” and “portion sizes,” here’s a calorie chart for those 65 or older: WOMEN Not Physically Active
Moderately Active
Active
1,600 calories
1,800 calories
2,000 calories
Not Physically Active
Moderately Active
Active
2,000—2,200 calories
2,200—2,400 calories
2,400—2,600 calories
MEN
Then, when it’s time to eat . . . It’s OK to snack before your meal. If you feel hungry, eat a piece of fruit or a salad. That will help you eat less at meal-time. Serve your food already dished on your plate instead of from bowls on the table; you’re less likely to go for “seconds,” or “thirds.” Turn off the television/cell phones/computers during meal time; those devices distract us and we lose track of how much we are eating. When eating out, put half your order in a “to-go” box right away!
CHILI TOMATO MACARONI Makes 4 servings
INGREDIENTS:
¾ lb. lean ground turkey or lean ground beef 1 ½ C water 1 C uncooked whole wheat macaroni 1 (15-oz) can diced tomatoes, un-drained 2 tsp mild chili powder ½ Cup Eating Smart Seasoning Mix 1
DIRECTIONS:
Brown ¾ lb. ground turkey in a large skillet, drain the fat Add water, macaroni, tomatoes, chili powder, and seasoning mix. Stir Bring to a boil, reduce heat & simmer covered for 20 minutes until macaroni is tender
SEASONING MIX: 1 ¼ tsp black pepper * 1 TBS garlic powder * 2 TBS dried parsley flakes ¾ C dried, minced onion * 2 C dry skim milk [Makes 2 ½ C of mix] 1
Nutrition Facts per serving: 240 calories; 1.5 grams fat; 230 mg sodium; 4 grams fiber Source: “Eating Smart, Being Active” California EFNEP and Colorado EFNEP
SWEET POTATO AND APPLE BAKE Yields about 6 servings INGREDIENTS: 2 (15-oz) cans sweet potatoes in syrup, drained
4 medium apples, peeled, cored and cut into bite-size pieces 2 TBS brown sugar ⅓ C chopped pecans (optional) 2 TBS white flour 2 TBS melted butter
DIRECTIONS: Preheat oven to 350ºF. Put sweet potatoes in a baking dish Add apples Mix brown sugar, (pecans,) flour, and melted butter together in a small bowl Sprinkle evenly over the top of the sweet potato/apple mix Bake for 20-30 minutes, until the top is golden brown and bubbly NOTE: For those with nut allergies, the pecans may be omitted Nutrition Facts per serving: 310 calories; 9 grams fat; 60 mg sodium; 8 grams fiber Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP
RICE SALAD Yields about 6 servings INGREDIENTS:
2 C cooked brown rice, chilled ½ C cooked green peas ½ C diced celery ½ C sliced sweet green bell pepper ¼ C raisins 2 TBS light mayonnaise 2 TBS reduced-fat French dressing ½ tsp salt
DIRECTIONS:
Mix rice, peas, celery, sweet green pepper, and raisins in a medium size bowl. Mix mayonnaise, dressing and salt in a small bowl. Stir into rice/vegetable mixture. Refrigerate leftovers
Nutrition Facts per serving: 140 calories; 3 grams fat; 280 mg sodium; 2 grams fiber Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP
MINI VEGGIE PIZZA Yields about 10 servings INGREDIENTS:
5 English muffins (or bagels) 1 small zucchini 1 green or red pepper 8-oz package part-skim mozzarella cheese 8-oz can of tomato sauce 1/2 tsp dry oregano
DIRECTIONS: Slice English muffins in half. Place on a baking sheet, and toast in oven or toaster oven
Wash zucchini and bell pepper Grate zucchini & mozzarella cheese Chop pepper into small pieces Top each muffin with 1 TBS of tomato sauce Add grated zucchini & cheese, & chopped pepper; sprinkle with oregano Broil in oven until cheese is melted (about 2 minutes)
Nutrition Facts per serving: 140 calories; 5 grams fat; 350 mg sodium; 2 grams fiber Source: Sisters in Health: A Nutrition Program for Women. Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities.
