Submitted by Bernie Allen, ADRC Aging & Transportation Programs Manager
Follow these tips from the National Institute on Aging to help you maintain a healthy weight, get needed nutrients and lower you risk of developing certain diseases.
• Eat a variety of foods each day: including fruits, vegetables, protein, grains and dairy.
• Read food labels to learn what is in your food.
• Choose foods that don’t have a lot a sugar, saturated fat and sodium.
• Keep a food diary to track what you eat.
• Be aware of how many calories you need per day.
Benefits of Keeping Track of What You Eat
Food journaling, or food tracking, is a method of mindful eating.
• It can help you remember what you have eaten that day.
• It will let you see if you are eating too much or not enough.
• I will let you see what time of the day you typically get hungry and help you adjust your eating schedule.
• It can help you realize if you are eating out of boredom rather than hunger.
Tips for Food Journaling
• When logging your food, ask yourself, “Why am I eating?”
• Make note of the time of day you are eating and how you are feeling.
• Keep your thoughts short and sweet – no need to write a novel, unless you want to.
September Recipe: Cabbage Soup
Recipe from Eatingwell.com
Ingredients:
• 2 tablespoons extra-virgin oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 2 stalks celery, chopped
• 1 medium red bell pepper, chopped
• 2 cloves garlic, minced
• 1 ½ teaspoons Italian seasoning
• ¼ teaspoon ground pepper
• ¼ teaspoon salt
• 8 cups low-sodium vegetable broth
• 1 medium head green cabbage, halved and sliced
• 1 large tomato, chopped
• 2 teaspoons white-wine vinegar
Directions:
1. Heat oil in a large pot over medium heat. Add onion, carrots and celery. Cook, stirring, until the vegetables begin to soften, 6 to 8 minutes. Add bell pepper, garlic, Italian seasoning, pepper and salt and cook, stirring for 2 minutes.
2. Add broth, cabbage and tomato; increase heat to medium-high and bring to a boil. Reduce heat to maintain a simmer, partially cover and cook until all the vegetables are tender, 15 to 20 minutes more. Remove from heat and stir in vinegar.
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