Nutrition Tips for an Older You!

It used to be that much of the nutrition advice dispensed to the "typical older American" was focused on chewing with dentures or preventing constipation. Today's older American is active and health-conscious, and many have already adopted a healthier lifestyle.

Nutrition tips for this new, healthier group of grandparents will still promote the importance of fluids and fiber but also will have a new spin on dietary balance and moderation:

• Maintain a healthy body weight. Preparing well-balanced meals, eating in moderation, and including exercise in your daily activity can help you achieve or maintain a healthy weight.
  
• Look for low-fat options. High-fat diets can lead to overweight, heart disease and some types of cancer. Substitute lower-fat options for your high-fat foods. Choose lean cuts of meat, remove the skin from chicken before you cook or eat it, and increase your fish intake. The healthiest food preparation methods are baking, broiling, roasting, and grilling.
   
• Avoid the salt shaker. Just one teaspoon of salt contains 2400 mg of sodium, about the recommended daily amount for people whose blood pressure is normal. Limiting the sodium in your daily diet can help lower blood pressure and avoid unwanted fluid retention. Load up on fruits and vegetables, which are naturally low in sodium. Try using herbs and spices instead of salt to season your food. Avoid high-sodium foods such as processed meats, canned foods, and frozen or dry-packaged meals. Fresh is best!
  
• Increase your fiber. Getting plenty of fiber in your diet can help lower your cholesterol and keep your bowels regular. High-fiber foods also tend to be low in fat and calories. Examples of fiber-rich foods include fresh fruits and vegetables (including edible skins), dried beans, split peas, lentils, oatmeal, figs, oat bran, and whole grains.

Meet your fluid needs. Fluid needs vary from person to person, depending on your medical history. In general, try to drink 6-8 glasses of water each day. Drinking enough fluids will help you avoid constipation and dehydration. You can also increase your fluid intake by having a popsicle, Jello, or pudding for dessert, and sipping on water, fruit juice, or low-fat milk or milkshakes between meals.

Source: Yahoo Health

Nutrition Tips for an Older You!

How to Avoid Getting Sick This Holiday Season

You don't have to skip the holiday parties, even though the H1N1 flu is circulating. Just follow these simple tips to staying healthy

Avoid Handshakes

Potential problems start with "hello." If you are at a party and you've just met someone new - or see a long-lost friend/relative - refrain from shaking hands this holiday season. Shaking hands is a great way to pass germs around.

Wash Your Hands

If you do decide to shake someone's hand, wash your hands immediately after. In fact, wash your hands all the time. Every time you touch something, wash your hands. Picking up discarded napkins, or used glasses? Wash your hands. We can't say it enough: washing away germs is the best mode of defense.

Put Hand Sanitizer Everywhere

If you are traveling to a holiday gathering, hand sanitizer should be the first thing you pack. If you are hosting a holiday gathering, place small bottles of hand sanitizer around the room. It'll give guests the hint that you are serious about keeping germs at bay.

Keep House Clean

Of course, you are likely to have your house sparkling clean when the guests arrive. But try to keep on top of the cleaning even as the guests are there, and certainly tackle the cleaning as soon as they leave. Use bleach to wipe down your countertops and clean any surfaces that kids may have had their fingers on.

No Mistletoe

Avoid using mistletoe as decoration this year. A kiss on the lips is an excellent way for viruses to travel for one person to another.

Snack Right

Don't place chips, nuts or candies into large bowls where multiple hands can reach in. Instead, place these snack foods in individual dishes or bowls, so that each guest has their own.

Serve Individual Plates

Serve individual plates of food instead of having a buffet or finger foods.

Individual Drinks

Serve individual drinks. Punch bowls are large surface areas, where germs can breed. Also, dipping your used glass into a punch bowl is just gross. Also, consider ways for your guests to keep track of which glass is theirs, so they don't accidentally drink out of someone else's. Party stores often sell wine charms or colored bands.

Sick? Stay Home

If you are sick - think coughing, fever - stay home!

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http://www.foxnews.com/

How to Avoid Getting Sick This Holiday Season