How to Create a Balanced Meal of Healthy Food to Eat
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2. Cover most of a half with cooked or raw, high- fiber, colorful and dark green vegetables, leaving enough space for a healthy serving of fruit. Five servings a day reduces the risk of heart disease and . Fiber slows digestion and prevents blood sugar spikes.
Entertainment $3 off popcorn and soft drink combos See more Entertainment offers > 3. Fill a scant quarter of the plate with lean protein, as wide and thick as a deck of cards. Fish, poultry, meats, tofu, eggs, nuts and nut butters provide the nutrients needed to build and repair cells, deliver energy, and help create enzymes, hormones and antibodies. Serve fish twice a week. 4. The last — slightly larger — quarter-plate is for whole grains, such as barley, brown rice, 100 percent whole wheat or whole grain bread, oatmeal, quinoa and beans with brown rice. (Double win: Quinoa and beans with brown rice form a whole protein when eaten in the same day and can be counted as either grain or protein.) Low glycemic, complex carbs provide energy without spiking blood sugar and help reduce insulin resistance and the risk of cardiovascular disease. 5. Healthy , such as those found in fatty fish, nuts and seeds, avocados and olive oil, should be an everyday thing. The recommended range is 3-6 teaspoons. The USDA advises that fat account for between 20 and 35 percent of total calories eaten. Less than 10 percent should be saturated—7 percent for those with high LDL cholesterol. Sources of good oils: OliveSafflowerAvocadoCanolaFish oilNuts For flavor, use a dash of walnut or sesame oil. Unhealthy fats include: Animal fatCheeseButterLardStick and tub margarinesShorteningPartially hydrogenated oils/trans fats Is coconut oil good or bad? There have been no long-term studies of how coconut oil affects human cholesterol levels. The American Heart Association recommends holding off on coconut oil because it contains saturated fat, which shouldn’t exceed 13 grams — about a tablespoon — a day.
The Nutrients Your Loved One Needs
Create a plate of healthy food that nourishes the body
Tamara Staples, Getty Images As a family caregiver, you have a lot on your plates — both proverbial and literal. You know your loved one needs high-quality daily meals that balance fiber, healthy fats, carbohydrates, protein, calories and the harder-to-assess invisible ingredients, vitamins and minerals. But how much is enough? Wondering if you’re hitting the can stress the chef. A good question. Most of us get all the nutrients we need from a healthy diet, but after age 50 the wiggle room of youth begins to shrink and the ability to absorb vitamins from food slowly diminishes. can have serious consequences. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. The best prevention is to learn to in aging people and serve meals that are nutrient-dense, packed with vitamins, fiber, complex carbohydrates and protein — much of it plant-based.Creating Nutritious Meals Step by Step
Step 1 Stock the fridge and pantry
Take a farm-to-table approach that focuses on . On your list: Non-farmed seafoodLean meats, fish, eggs, beans and nutsFresh or frozen produce in a rainbow of colors Frozen or fresh, they have the same nutrients Canned produce packed in juice or waterDairy products such as plain yogurt, kefir, skim milk, cream and low-fat cheeseWhole grains such as quinoa, barley, oats, black or brown rice and millet100 percent whole wheat or whole grain bread Avoid: Processed foodBaked goods made with refined flourHigh-sodium foodsSoft drinks, juice and high-sugar foods Know before you go: Before shopping, check out AARP’s .Read labels. Preservatives and other food additives can cause allergies or sensitivities at any age. GARY ALVISStep 2 Create a plate
. 1. Picture the plate divided into quarters.2. Cover most of a half with cooked or raw, high- fiber, colorful and dark green vegetables, leaving enough space for a healthy serving of fruit. Five servings a day reduces the risk of heart disease and . Fiber slows digestion and prevents blood sugar spikes.
Entertainment $3 off popcorn and soft drink combos See more Entertainment offers > 3. Fill a scant quarter of the plate with lean protein, as wide and thick as a deck of cards. Fish, poultry, meats, tofu, eggs, nuts and nut butters provide the nutrients needed to build and repair cells, deliver energy, and help create enzymes, hormones and antibodies. Serve fish twice a week. 4. The last — slightly larger — quarter-plate is for whole grains, such as barley, brown rice, 100 percent whole wheat or whole grain bread, oatmeal, quinoa and beans with brown rice. (Double win: Quinoa and beans with brown rice form a whole protein when eaten in the same day and can be counted as either grain or protein.) Low glycemic, complex carbs provide energy without spiking blood sugar and help reduce insulin resistance and the risk of cardiovascular disease. 5. Healthy , such as those found in fatty fish, nuts and seeds, avocados and olive oil, should be an everyday thing. The recommended range is 3-6 teaspoons. The USDA advises that fat account for between 20 and 35 percent of total calories eaten. Less than 10 percent should be saturated—7 percent for those with high LDL cholesterol. Sources of good oils: OliveSafflowerAvocadoCanolaFish oilNuts For flavor, use a dash of walnut or sesame oil. Unhealthy fats include: Animal fatCheeseButterLardStick and tub margarinesShorteningPartially hydrogenated oils/trans fats Is coconut oil good or bad? There have been no long-term studies of how coconut oil affects human cholesterol levels. The American Heart Association recommends holding off on coconut oil because it contains saturated fat, which shouldn’t exceed 13 grams — about a tablespoon — a day.