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Oregon

“Eat right making personalized food choices

PORTLAND, OR- The theme of this year’s National Nutrition Month in March, sponsored by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), is “Eat Right, Your Way, Every Day.”
All consumers, including seniors, are encouraged to follow a personalized nutrition plan that takes into account individual food choices and preferences from a variety of foods.
“We’re aware that our residents have a variety of nutritional needs and preferences,” said Brandi Walters for Courtyard at Mt. Tabor. “Our goal is to serve healthy meals that are delicious. We offer a wholesome mixture of fruits, vegetables, whole grains, lean proteins and dairy throughout the day.”
Seniors are advised to choose a balance of foods and beverages appropriate for their energy and health needs, rather than continuously opting for one type of food or meal. Dietitians say that the overall pattern of food eaten is the most important focus of healthy eating. Most favorite foods can fit within this pattern if consumed in moderation with appropriate portion size and combined with physical activity.
“There can be a misperception that eating healthfully means giving up your favorite foods,” said registered dietitian and Academy President Ethan A. Bergman. “Our ‘Eat Right, Your Way, Every Day’ National Nutrition Month theme encourages consumers to include the foods they love as part of a healthful eating plan that is tailored for their lifestyles, traditions, health needs and, of course, tastes.”
Seniors who have chronic health conditions can manage their symptoms and improve their health by following a planned diet. Even for seniors with no major health issues, food choices can have a significant impact on maintaining wellness throughout their lives. Here are a few tips for developing and following a healthful eating plan that is centered on managing common health concerns for seniors.
The 2010 Dietary Guidelines for Americans calls a healthy eating pattern “an array of options that can accommodate cultural, ethnic, traditional and personal preferences and food cost and availability.” They advise making about half a plate fruits and vegetables; about one-quarter protein, such as lean meats, black beans and tofu chunks; and about one-quarter grains, preferably whole grains. With each meal, the Dietary Guidelines recommend fat-free or low-fat milk, yogurt or cheese.
Examples of healthful menus items from ethnic traditions include:
•    Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, carrots and bean sprouts; brown rice; and a dish of lychee fruit.
•    Italian: Minestrone (a hearty, tomato-based soup with beans, vegetables and pasta) with kidney beans added for folate, fiber and protein; gnocchi (flour or potato dumplings) with chopped vegetables like spinach mixed into the dough and served with lycopene-rich tomato sauce.
•    Greek: Tzatziki sauce (a creamy dressing of low-fat yogurt, garlic and cucumber) served on pita sandwiches or as a dip with vegetables; and dolmas (grape leaves stuffed with ground meat, vegetables such as bell peppers, eggplant and squash, rice, dried fruit and pine nuts).
•    Mexican: Jicama (a crisp and slightly sweet root vegetable) peeled, sliced and served on a salad with lime vinaigrette or chopped for a crunchy addition to salsas; and gazpacho (a cold tomato-based raw vegetable soup) made with spinach or cucumbers.
Additional menu ideas for ethnic foods that meet the recommendations of the Dietary Guidelines include:
•    Fruit chutney (Asian Indian)
•    Grilled pineapple as part of a chicken shish kabob (Middle Eastern)
•    Mango or other tropical fruit smoothie (Latin American)
•    Baked pumpkin sprinkled with cinnamon (African)
•    Polish beets (European)
•    Stir-fried greens (Asian)
•    Cactus salad (Latin American)
•    Succotash (Native American or Southern U.S.)
•    Couscous (African)
•    Quinoa (Latin American)
•    Naan bread (Asian Indian)
•    Egg noodles (German)
Visit http://www.eatright.org/nnm <http://www.eatright.org/nnm> for helpful tips and nutrition education resources to spread the message of good nutrition based on the “Eat Right, Your Way, Every Day” theme.