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Next Steps to Better Nutrition

Part 6: On Your Way to Better Nutrition

2A nonprofit service and advocacy organization © 2014 National Council on Aging

Healthy eating begins with you!

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As we age, we need:

Fewer calories

More of key vitamins and minerals

Make every food choice count!

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Cholesterol is a waxy substance that comes from two sources: your body and your food.

There are two kinds of cholesterol in your blood: “good” (HDL) or “bad” (LDL).

Too much “bad” or too little “good” cholesterol can increase your risk of heart disease.

What is cholesterol?

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Total Cholesterol target = Less than 180 mg/dL

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The Heart-Check Food Certification Program

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1. Useful tool to construct a healthier diet.

2. Makes it easy to spot heart-healthy foods in the grocery store or when dining out.

3. Program criteria are based on sound science regarding healthy dietary recommendations, food categories, specific product ingredients, and nutrient values.

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Heart-Check Food Certification Program Nutrition Requirements

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Total Fat: Less than 6.5 g

Saturated Fat 1 g or less and 15% or less of calories from saturated fat

Trans Fat Less than 0.5 g (also per label serving).

Cholesterol 20 mg or less

Sodium Up to 140 mg, 240 mg or 360 per label, or 480 mg per label serving and per RACC

Beneficial Nutrients (naturally occurring or historically fortified)

10% or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber)

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Cook the healthy way every day Reduce added sugars,

saturated fat, and trans fat

Reduce sodium and salt

Increase fruits and vegetables

Increase whole grains

Use heart-healthier fats Eat smaller portions

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Daily food choices for adults aged 60+ Next Steps to Better Nutrition

Source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp

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Healthy eating can be affordable and tasty!1. Use a shopping list.

2. Build meals around foods on sale.

3. Shop the perimeter of the store for fruits, vegetables, whole grains, poultry, and low-fat dairy products.

4. Keep a supply of healthy staples, including canned and frozen fruit and vegetables.

5. Stretch your dollars and your produce by knowing how to store your food.

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Cut your favorite recipe in half. Freeze whatever you don’t eat for another time. Buy frozen fruit, vegetables, and meat in bulk,

then bag them in individual portions and put them in your freezer for quick and easy meals.

Prepare and share with others. Cook a pot of beans or a roast for use in 3

different meals.

Cooking for one? Make your healthy plate easy

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10A nonprofit service and advocacy organization © 2014 National Council on Aging

Next Steps to Better Nutrition

3 ways to eat healthy as you age:1. Eat a variety of nutritious foods from all the

food groups, including fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts.

2. Eat less of the nutrient-poor foods. Compare nutrition facts labels to help you avoid foods that are too high in sodium, added sugars, and saturated and trans fats.

3. Eat enough calories to maintain a healthy body weight for you.

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A heart healthy diet and lifestyle are good weapons to fight cardiovascular disease and stroke.

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Use up at least as many calories as you take in to achieve and maintain a healthy weight.

Eat a variety of nutritious foods from all the food groups.

Eat less of the nutrient-poor foods. Don’t smoke tobacco and avoid secondhand

smoke. As you make daily food choices, base your eating

pattern on the recommendations included in the “Daily Food Choice” handout.

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For more information: Facilitator’s name and contact

information: CONTACT NAME Phone Number Email address

Join us for these classes to stay healthy! Name, date, time, location Name, date, time, location

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