Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
Facilitator Script
Hello everyone. Welcome and thank you for coming! My name is [name], and I’m with
[organization].
Next Steps to Better Nutrition is an educational program developed jointly by the National
Council on Aging and the Walmart Foundation.
The Walmart Foundation meets the needs of the underserved by directing charitable giving
to programs that support hunger relief and nutrition, education, environmental
sustainability, and women’s economic empowerment.
The National Council on Aging, or NCOA, is a nonprofit service and advocacy organization
whose mission is to improve the lives of millions of older adults. NCOA works with thousands
of organizations across the country to help seniors find jobs and benefits, improve their
health, live independently, and remain active in their communities.
Today, we’ll talk about making healthy food choices. After watching a short video, we’ll talk
about what we learned, and I’ll distribute a handout with details on available programs.
[Note to Facilitator: Ask each participant to complete a survey prior to the start of the
beginning and collect all of the forms. Please encourage each participant to complete the
form and explain to them that this is a pilot and we would like their input. Also encourage
each participant to participate in all six education modules, if possible. Publicize the
schedule for parts 3 thru- 6 before and after the program.]
Let’s review the important information provided in this video.
[Watch video, then distribute handout.]
Slide 2
Let’s talk more about what we just heard about vitamins, nutrients, the healthy plate, and
reading a nutrition label. As we heard in the video, as you get older, you need fewer calories
than when you were younger.
Ask participants: Does anyone want to guess the percentage of fewer calories we need after
age 60? Answer: 25% less
We need fewer calories because our metabolism slows down. It actually begins to slow down
after we turn 30.
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
Since we need fewer calories, it’s more important than ever to choose foods that give us the
best nutritional value.
Vitamins and minerals are very important. As we age, our bodies’ needs change. We’re more
likely to develop nutrient deficiencies. Many seniors are diagnosed with deficiencies in
Vitamins B-6, B-12, D, and folate, for example. Common mineral deficiencies include
calcium, iron, and zinc.
Dietary supplements can help, but they can’t replace natural sources obtained by eating a
good diet.
Handout #1, titled “Food Sources of Nutrients,” gives you a list of foods and their vitamins,
minerals, and other nutrients. I bet you already enjoy some of these foods, and we hope
you’ll try others to improve your food choices. You can bring this list with you when you shop
to help find the best foods for your budget and your body.
We’ve included four important nutrients: protein, iron, fiber, and Vitamin B12. These are
often lacking in older Americans.
All of these food choices are relatively inexpensive and give you great nutrition. For example,
(choose one food on the list to review).
Slide 3
Years ago, the USDA recommended that we eat specific foods according to the Healthy Food
Pyramid. I’m sure many of you remember the pyramid?
Last year, the USDA came out with another way to help people see what they should eat
each day. It’s called My Plate, and many people think it’s easier to understand. A healthy
diet should include: fruits, vegetables, whole grains, low-fat dairy, and lean protein choices.
Let’s talk about building your healthy plate.
First, start with a protein. Meat, seafood, eggs, and beans are a good start. Use lean protein
most of the time to stay strong and not gain weight.
Ask participants: What do you consider a lean protein and how many ounces should it be?
Answer: 3oz.
Ask participants: What should it look like?
Answer: Your palm or a deck of cards
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
Next, decide on vegetables and fruits to fill up half of your plate.
Then, add a grain or vegetable for one quarter of your plate. Brown rice and whole wheat
pasta are healthy grains. Finally, pour yourself a small glass of low-fat milk or a milk
substitute.
Ask audience: How many of you would say that your plate looks like this:
Most days of the week?
A few days?
One day?
No days?
Ask audience: How often do you have a non-starchy vegetable each day?
Slide 4
Your healthy plate should look like a rainbow. This healthy pattern should include fruits,
vegetables, whole grains, from the American Heart Association Diet and Lifestyle
Recommendations. Bright colored foods are always the best choice.
Let’s talk about making healthy choices to fill your plate. A healthy meal should include:
fruits, vegetables, whole grains, low-fat dairy, and lean protein choices.
For protein, it’s recommended that older adults eat 2-3 ounces at every meal. You can
choose lean meats, seafood, eggs, or beans at all 3 meals. Or consider tofu or soy products
as an alternative.
For fruits and vegetables, think orange, red, green, and purple when you prepare a plate.
Brown rice and whole wheat pasta are healthy whole grains.
For dairy, milk and their alternatives are great source of protein, calcium, and vitamins. If
you’re lactose intolerant, you might want to consider lactose-free milk. You can always
choose other “milks” too, just make sure they have calcium added, as only cow’s milk has
calcium in high levels.
Remember to choose foods that are high in fiber and low in sodium or salt. Also, look for
Vitamin D, an important mineral as we age. Vitamin D can be found in salmon, tuna,
sardines, and mushrooms, as well as in fortified food such as orange juice, cereals, milk,
and yogurt.
Keeping a picture of My Plate in your mind will remind you to eat a balanced meal.
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
To stay healthy and maintain your weight, it’s important to:
(1) Eat a variety of foods
(2) Eat regular meals at the same times every day, and
(3) If possible, eat the same amount of food at each meal.
Try not to skip breakfast. Eating breakfast wakes up your body for the day’s activities.
And it’s ok to snack! The key is choosing the right snack. Skip the cookies and chips.
Instead, eat real foods for snacks, such as vegetables and low-fat dip, fruit and peanut
butter, or even a small portion of yesterday’s meal.
Here’s another tip: When dining out, ask your server to bring a takeout box when the meal is
served. Put a portion of your meal in the box for later—before you start eating. Many
restaurants serve double portions of a meal.
Ask participants: Where can you get the best prices on lean proteins, fruits, and vegetables?
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/TheAmerican-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp
Slide 5
Why is healthy eating so important anyway?
Eating well—combined with physical activity—has been proven over and over again to
improve health among older adults.
By doing both, you increase your ability to maintain a healthy weight and stay independent,
active, and enjoying the things you like most.
Eating well and exercising can also help you resist illness and lessen complications of any
chronic conditions you may have. You’ll have more energy and feel more in control of your
health. You’ll also spend less time and money at the doctor.
Ask participants: Does everyone know what a chronic condition is?
Answer: Chronic conditions are ongoing health issues such as high blood pressure, diabetes,
or arthritis.
Here are 3 more tips to help you eat healthy:
1. Pack away the larger plates, bowls, and glasses. Use a plate that is 8 inches, a glass
that is 16 ounces, and a bowl that is 1 cup. This will help you eat the right amount of
food.
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
2. Use measuring cups to control portion sizes at your meals and snacks.
3. Eat a small portion of dessert, so you don’t feel deprived, but you don’t overdo it
either.
4. Let’s talk a look at handout #2 “What Counts as a Serving?”
Slide 6
Now let’s look at the Nutrition Facts label in handout #3.
Ask participants: Do you use this to compare products? It is a very useful tool to buy the best
foods for your health.
Let’s start with the Serving Size. All of the other numbers relate to THAT portion size. At our
age, it’s best to eat one or, at most, two servings at a meal.
Second, look at the Total Fat. You want items that have less than 5% total fat in the % Daily
Value column.
Next, look at Saturated & Trans Fat. Less is best when it comes to these numbers.
Total Fat includes saturated or “bad” fats and unsaturated or “good” fats. Good fats include
polyunsaturated and monounsaturated fats.
Then look at the sodium. The recommended amount is less than 400 mg per serving. Yes,
it’s important to salt less at the table, but it’s also important to look for lower sodium items
at the grocery store.
For key nutrients, such as fiber, vitamin C, vitamin D, and B-12, the higher the value above
25% on the label, the better it is for older adults.
What about carbohydrates, fiber, and sugars? Carbohydrates are energy we use from
digesting plant foods. Whole plant foods have carbohydrates, fiber, and a little sugar in
them. Processed foods often have less fiber, more sugar, and carbohydrates. We need
carbohydrates at each meal!
Finally, look at the list of ingredients. Search for words like “partially hydrogenated” or
“hydrogenated” vegetable oils. These are trans fats that you want to avoid. Trans fats are as
bad as saturated fats for your arteries.
If the food is a processed sweet or snack food, it likely contains trans fats.
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
Slide 7
How does a product become heart-check certified?
Heart-Check Food Certification Program Nutrition Requirements
American Heart Association Heart-Check Food Certification program criteria are based on
sound science regarding healthy dietary recommendations, food categories, specific product
ingredients and nutrient values, and are consistent with relevant government regulatory
standards for making coronary heart disease claims.
Standard Certification (FDA-regulated products)
Heart-Check Food Certification Program Nutrition Requirements
•
•
•
•
•
•
Total Fat: Less than 6.5 g
Saturated Fat: 1 g or less and 15% or less calories from saturated fat
Trans Fat: Less than 0.5 g (also per label serving*). Products containing partially
hydrogenated oils are not eligible for certification.
Cholesterol: 20 mg or less
Sodium: **One of four sodium limits applies depending on the particular food
category: up to 140 mg, 240 mg or 360 mg per label serving*, or 480 mg per label
serving and per RACC*. See Sodium Limits by Category for details.
Beneficial Nutrients (naturally occurring or historically fortified): 10% or more of the
Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary
fiber)
Let’s look at the Nutrition Facts label for a box of macaroni and cheese.
The serving size is the portion size for the rest of the information on the label. The calories
listed are for one serving of the food.
Let’s look at the % Daily Values column and talk about what to look for.
Women should have less than 40 grams sugar each day. Men should have less than 50
grams sugar each day.
Remember, you want items that have less than 5% total fat in the % Daily Value Column.
Now, let’s look at the sodium. The recommended amount is less than 400mg per serving.
The healthiest foods are whole foods—items that are not processed or packaged.
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
Most often, you’ll find these on the perimeter of your grocery store—in the produce, meat,
and dairy sections. Processed foods tend to live in the middle of the store and are found in
boxes and cans.
When you do eat packaged foods, be a smart shopper! Read the labels to find items that are
lower in fat, added sugars, and sodium.
Ask participants: Do you think the mac and cheese fits the criteria for the Heart Check Food
Nutrition Certification Program?
Slide 8
Now that we’ve learned what our plate should like and how to read a label, let’s talk about
how much we should eat.
Take a look at Handout #4 titled “Daily Food Choices for Adults Aged 60+.”
To maintain your weight, you must eat the right amount of food for your age and body.
This table shows the recommended servings per day for adults aged 60+.
What does a serving look like?
Facilitator: Use a deck of cards, baseball, and dice to illustrate portion examples and pass
around props.
Source:https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/S
uggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp
Slide 9
The right fluids are just as important as the right foods when it comes to healthy eating.
Don’t let yourself get dehydrated. And don’t count on your thirst to tell you when you’re
thirsty. As we age, our body doesn’t tell us soon enough that we’re thirsty.
Water is an important nutrient too! Drink small amounts of fluids consistently throughout the
day (on a schedule) to maintain adequate hydration.
Teas, coffee, and water are your best choices. Keep fluids with sugar and salt at a minimum,
unless your physician has suggested otherwise.
Next Steps to Better Nutrition
Part 2: Making Healthy Food Choices
Adequate fluid intake is essential to maintenance of blood pressure, cognitive function, skin
health, normal bowel function, prevention of urinary tract infections, and normal bladder
control.
Try drinking most of your liquids before dinner. It may help you reduce the number of times
you need to get up at night!
Slide 10
To review, here are 4 ways to eat healthy as you age:
1. Know what a Healthy Plate should look like at your meals
2. Look for important nutrients: Protein + Vitamins + Minerals
3. Read the Nutrition Facts label
4. Use the Recommended Servings Chart to maintain a healthy diet
Slide 11
Thank you for joining us today! I hope you discovered something new that you’d like to try to
eat healthier.
If you have any questions, please feel free to contact: add contact info
In addition, this location does hold physical activity classes. Here are just a few programs
available for you to consider joining.
Please join us next month at DATE/TIME for Part 3 of Next Steps to Better Nutrition:
Adapting Comfort Foods for Health.