Posts Tagged Food

Aspects of Healthy Eating Menu for the Elderly

Posted on September 25, 2011 | Healthy Nutrition.

A healthy eating menu is very important if you have senior citizens under your care. This is because their bodies require special attention that only a healthy menu can provide. Ageing is inevitable but the process need not be deterred with problems and diseases that can be prevented having a healthy eating menu. The reason behind this is because a healthy menu will provide most of the necessary nutrients and vitamins to counteract the detrimental effects of ageing. Food is not only meant to make us “feel full” but also to nourish and revitalize our systems as the building blocks of the body are found in the foods we eat.

Ageing is characterized by muscle wasting, system deterioration and weakening bones. Therefore a healthy eating menu for the elderly should involve all the main essential nutrients that are important for building and strengthening the body in significant amounts. There are always pill supplements but nature has awarded us the privilege of enjoying all the essential nutrients through wholesome food without having to take these pills. The healthy eating menu will definitely combine all these foods in a balanced and wholesome way.

One of the most important aspects of a healthy menu for the elderly should involve the major body builders; quality sources of proteins, carbohydrates, calcium and the essential vitamins. Calcium for instance is essential for the bones to prevent loss of teeth and osteoporosis among other bone diseases. Proteins are supposed to rebuild muscle and maintain body mass. Carbohydrates provide energy to the body and prevent the body from attacking protein reserves that causes muscle wasting. The healthy eating menu should involve all these, among other essential nutrients to the body in order to maintain a healthy living for the elderly.

Healthy menu for the elderly should also involve significant amount of vitamins such as the B vitamins, which are very essential to the nervous systems. Other essential vitamins such as the A, D, E, and K are very important to facilitate most of the metabolic functions of the body and other higher processes. Therefore the healthy eating menu will have significant amounts of vegetables and fruits. These also provide most of the fiber required in a healthy menu as the digestive system also becomes weakened with age. The fiber amounts should however be regulated to prevent stress on the digestive tract. The healthy eating menu should be formulated on foods from all the major food groups.

Eating Healthier at Fast Food Restaurants

Posted on July 26, 2011 | Healthy Nutrition.

Planning a diet to lose weight is the easy part, actually going through and avoiding unhealthy food is the hard part of the diet. One part of eating that gets in the way of a healthy diet is eating unhealthy foods at fast food restaurants. Not only is eating at a fast food restaurant the number one slip up for potential dieters, but it also is so easy to do. Every city in America is filled with countless fast food restaurants that offer cheap and easy meals. Unfortunately many of the most popular and cheapest selections on these menus are all packed with saturated fat, sugar and excessive calories. Fortunately for us, many of these fast food restaurants now offer healthy alternatives for those of us on a diet. Below are some key ways that you can eat healthier at a fast food restaurant.

Pick the right beverage

A “super-sized” regular soda can add several hundred calories to an already calorie packed meal. Not only are these sodas full of calories, but they are also filled with sugar that is sure to pack on the pounds. While sodas may taste good they offer nothing good in the nutrition department. The same is true for milkshakes, which are even more sugar filled then a soda of the same size. When eating out stick with water, not only is it good for you, but it is usually free.

Don’t “Supersize” me

The hit documentary “Supersize Me” showed the world how bad excessive fast food really is for the human body. Rapid weight gain and overall poor health was the end result for director Morgan Spurlock in his documentary. If you must eat a hamburger, burrito or pizza make sure you eat a very small portion size. Skip the double burgers, the huge burritos and the supreme pizzas and stick with plain hamburgers, ½ burritos and cheese pizza if you must indulge.

Get the Grilled Chicken

Order a grilled chicken and hold the mayonnaise for the best sandwich choice. Instead of mayonnaise use mustard on your chicken sandwich and you will save a ton of fat and excessive calories. If at all possible order the grilled chicken with a wheat bun or eat it with no bread to avoid the high sugar content of the traditional bun.

Watch your Salad Dressing

Most fast food restaurants offer a variety of salad choices. The problem isn’t the lettuce, but the dressing that is being used. Check the labels and get a low calorie and low sugar dressing if at all possible. Also, if you can’t stand the taste of lower calorie dressing you can order a ranch or blue cheese dressing and lightly drizzle it on your salad. Ranch and blue cheese dressings are both packed with lots of calories, but they do offer little carbohydrates compared to other sugar filled dressings.

When starting a weight loss diet, the best bet is to do your own cooking. If you must eat fast food due to traveling, business lunches or any other reason it can be done so much healthier then ordering the traditional value meal. Choose wisely and you will stay on track to your weight loss goals.