Specific points directed at people over 50:
- Physical Activity is vital (Aim for 10 min 3 times/day at first. You can do it!)
- A very low sodium (1500mg/day) and a high potassium diet are recommended
(if you have renal disease follow your doctors advice for sodium and potassium)
- Take B12 from fortified food sources or supplements
- Take vitamin D from vitamin D-fortified foods and/or supplements
Whole Grains - 2005 Guide
Some of our grain/bread group should be from whole grains. Food that comes from grasses or grains are called the bread/grain group. Three or more 1 ounce servings of whole grains/day are recommended. Work up to this slowly. Too much fiber without enough fluid can lead to bowel troubles. The guide below may help.
Week one: One whole grain servings/day with plenty of fluids
Week two: Two whole grain servings/day with plenty of fluids
Week three: Three whole grain servings/week with plenty of fluids
1 ounce looks like 1/3 - 1/2 cup of cooked grain or 1 small slice of bread
Brown rice, whole wheat pasta, barley, quinoa* or 1 small slice of 100% whole wheat bread are examples. The guidelines still recommend 6 servings as a minimum from the bread/grain group. At least ½ of this should be from whole grains based on the new guidelines.
Whole wheat bread that has caramel coloring in it is not a whole grain, the package must say 100%
whole, not just wheat.
Label reading is very helpful. Look for the word Dietary Fiber ½ way down the label, never mind the bold number in the % column. Be sure to check serving size and compare this to the amount you eat. If it has at least 2-3 grams of fiber/serving it is a whole grain.
Some older adults know that 4 servings from the bread/grain group is plenty. Remember these are guidelines not rules. People know their own fiber limit and should honor this.
*Below is a recipe for Quinoa with Currants. Quinoa is a whole grain rich in protein and can be found in bulk at some grocery stores or health food stores.
Quinoa with Currants
Quinoa is a rich source of calcium and protein.
2 servings
- 1/4 cup rinsed quinoa
- 1/8 tsp ground ginger
- 1/4 cup water
- dash tumeric (optional)
- Dash of salt
- 1/8 tsp pepper
- 1/3 red onion, finely diced
- 2 Tbs chopped fresh cilantro (or parsley)
- 1/8 tsp ground cumin
- 2 Tbs currants (or chopped raisins)
- Dash ground cinnamon
- 1/4 tsp grated orange or lemon zest
- Dash ground coriander
- Rinse quinoa with warm water and drain through a fine strainer.
- Bring water and salt to a boil. Add the quinoa. Cover and reduce heat. Simmer for 10-15 min.
- Meanwhile, heat a nonstick skillet. Add the onion, spices, and black pepper. Cook gently (low temp) until softened, about 5-10 minutes. Add a bit of water if needed to prevent burning.
- Drain the quinoa when it's done and toss with the onion mixture along with the cilantro, currants, and orange or lemon zest. Serve hot or at room temperature.
103 calories/serving.
19 grams of carbohydrate/serving
Alison R. Fernald, RD, LD
