Food for Thought

Helen Anderson, RN, MSN, GERO-BC

food is...

• adventure - trying new tastes
• social - eating with friends
• nourishing - can energize
• toxic - lead to low energy

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needs change with age

• less taste intensity
• dry mouth - medication
• painful teeth, dentures
• appetite is less

Functional Food

• protein
• carbohydrates
• fiber
• fat

Functional foods - high in important nutrients, including vitamins, minerals, healthy fats, and fiber.

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Fiber - what it is

• undigestable carb
• prevents constipation
• reduces cancer, disease
• heart healthy

How does it work

• binds to cholesterol in the blood
• keeps arteries clear
• Lowers BP, risk of stroke
• Heart attack risk reduced

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Protein functions

• muscle repair
• heal wounds
• feel full longer

Protein - how much

• multiply weight by .36 for RDA double it for active lifestyles
• extra to help recover for illness or injury

complex carbs+fiber

• beans
• brown rice
• helps manage blood sugar
• sustained energy

Fat

• avacado, olive oil
• salmon, tuna
• energy storage
• normal BMI have better health outcomes

Supporting data

• A 2018 study published in the Journals of Gerontology that tracked almost 3,000 seniors over two decades. Those who downed the most protein were 30 percent less likely to become functionally impaired than those who ate minimal amounts.

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