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A Healthy Diet Is Always in Season

Seasonal Veggies to Stock Up On this Summer
More than 3 million seniors in America are malnourished. As we age, it becomes even more important for senior adults to eat a healthy, balanced diet.

Summer is the perfect time to stock the fridge with a colorful array of disease-fighting fresh fruits and vegetables. Check out the following list of fruits and veggies now in season and their health benefits to seniors.

Summer Time Eats Perfect for Seniors

Strawberries: contain antioxidants that help prevent cataracts and reduce inflammation in the joints that may cause arthritis.

Blackberries: contain the minerals potassium, manganese, magnesium and copper, which is required in the bone metabolism as well as in the production of white and red blood cells.

Leeks: contain important the flavonoid kaempferol, which has helps protect the blood vessel linings from damage.

Snap beans: are a low-calorie source of omega-3 fats–the good fat that contributes to cardiovascular health.

Tomatoes: contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene — a combination that helps stave off prostate and pancreatic cancer

Sweet corn: is high in fiber, which plays a big role in preventing digestive problems like constipation and hemorrhoids as well as colorectal cancer. Corn’s antioxidants also act as anti-carcinogenic agents and help prevent Alzheimer’s disease.

farmers market 2

 

Perfect Portions

The USDA suggests adults 50 or older follow a daily diet that includes:

  • Fruits—1-1/2 to 2-1/2 cups
  • Vegetables—2 to 3-1/2 cups
  • Grains—5 to 10 ounces
    Ex. A small muffin, a slice of bread, a cup of flaked, ready-to-eat cereal, or ½ cup of cooked rice or pasta
  • Protein —5 to 7 ounces
    Ex. One egg, ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter
  • Dairy foods—3 cups of fat-free or low-fat milk or you can substitute a cup of yogurt or 1-1/2 to 2 ounces of cheese.
  • Oils—5 to 8 teaspoons

 

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