Nutrition in the Aging
Population
Simply EZ Home Delivered Meals
2010
Nutrition Goals: An Overview
Food Pyramid (Getting all your groups in)
Whole Grains (Fiber for Heart & Colon)
Low Sodium (Blood Pressure Control)
Low Fat (Heart Health)
Carbohydrate Control (Diabetes)
Weight Control (Food Portions)
How does Simply EZ fit in??
The Food Pyramid
Food Pyramid – Grains Group
Most aging adults need about 6 servings/day
What’s a serving look like?
 1 slice of bread
 ½ cup of rice, pasta, cooked cereal
 About ¾ cup dry cereal
If you’re diabetic, consider these as grains/starch:
 ½ cup potato, corn, peas, beans
Food Pyramid – Fruits Group
Need about 2 servings per day
What’s a serving look like?
Tennis ball sized fresh fruit
½ cup of juice or canned fruit
¼ cup dried fruit (raisins)
*Go easy on juices & dried fruits if you’re trying to
watch your weight or to lose weight.
Food Pyramid – Vegetable Group
Need about 3 servings per day
What’s a serving look like?
1 cup raw
½ cup cooked
¾ cup vegetable juice (need low sodium!)
Aim for “No Added Salt” varieties in canned
vegetables for good sodium control
Food Pyramid – Milk/Dairy Group
All aging adults should aim for 3 a day
What’s a serving?
1 cup (8oz) of milk
1 small container of yogurt (6oz)
1 oz of cheese (1 cheese stick or 1 slice)
We’re aiming for 3 a day to get adequate calcium
intake to keep bones strong!
Food Pyramid – Meat Group
Most aging adults only need about
5-6oz/day
Aim for lean meats for heart health
Chicken, turkey, fish
Aim for fish twice a week (omega 3’s & heart health)
Limit bacon, sausage, ham for fat & sodium control
Don’t fry meats
Consider meat alternatives like soy/tofu, beans,
nuts & seeds for protein substitutes
Whole Grains
When choosing your grains (cereal, rice,
pasta) try looking for “Whole ___” as the
first ingredient
Whole wheat, whole grain, whole corn
Increasing fiber in your diet with whole
grains will lower cholesterol & help with
weight loss
Low Sodium
 Cutting out the salt shaker will greatly improve
blood pressure and fluid retention (edema)
Especially Congestive Heart Failure, kidney
disease, and high blood pressure patients
 Frozen Meals with <600mg Sodium
 Canned foods: “No Added Salt” or “Low Sodium"
on the label
 Limit chips/pretzels/popcorn or go unsalted
Low Fat
Don’t go fat free! Fat helps you feel
satisfied and keep from snacking too often
Don’t fry foods-or use Pam instead of cooking
foods in oil
Trim visible fats before you eat the meat
Remove skin from chicken & turkey
“Loin” cuts are usually leaner
Ground sirloin, beef tenderloin
Try ground turkey or soy crumbles to cut fat
Carbohydrate Control
Diabetes is very common in all age groups
Consistent & controlled carb intake will
keep blood sugar numbers in control &
prevent complications
Kidney failure, blindness, gangrene infections
Carbs are found in:
Grains, Fruits, Dairy
Low in vegetables
None in meats (unless breaded)
Weight Control
By keeping your portions in control you
can shed unwanted pounds and improve
your health:
Diabetes is better controlled
Heart Disease risk goes down
Improves mobility (less pressure on joints)
Blood pressure goes down
How does Simply EZ fit in??
We provide well balanced meals
Variety in each food group
Portions are controlled & follow pyramid
recommendations
Sodium controlled & unsalted foods
Calorie controlled to help with healthy weight
Fat controlled for heart health
High fiber for cholesterol and bowel health
Simply EZ Home Delivered Meals
We work with PASSPORT and deliver
foods to you weekly
Always updating menus for seasonal
changes
We work around food allergies/sensitivites
Menus are Dietitian approved!
Try Simply EZ Home Delivered Meals
Simply EZ of Columbus
3593 Interchange Road
Columbus, Ohio 43204
Phone: 614-308-1844
Fax: 614-278-9728
Renee Flack? (not sure if you want a name
here feel free to change)