Simply Good Eating for Seniors Recipe Cards

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Why do older adults need more calcium?

As we grow older, we lose some of the minerals in our bones. This decreases the hardness of our bones and can make them more likely to break.
The process of thinning bones is called osteoporosis. Osteoporosis is most common in women after menopause (around age 50). Men can also suffer from osteoporosis. Osteoporosis can be painful and can lead to broken bones, especially broken hips and crushed bones in the spine.
Several factors affect whether we might develop osteoporosis. These factors include genetics, food choices, physical activity level, medications we take, alcohol use, and smoking or use of other tobacco products.
Eating enough calcium can help decrease our risk for developing osteoporosis. Calcium gives hardness to bones, so getting enough each day is very important for older adults.

How much calcium do older adults need?

Many adults do not eat enough calcium. On average, adults eat about half of the calcium they need each day.
Adults over 50 need at least 1200 milligrams of calcium each day to slow down the loss of calcium from their bones. This amount is found in four servings of calcium-rich foods, such as milk, yogurt, and cheese.
It is also possible to get too much calcium. This usually doesn’t happen if one is getting their calcium from foods alone, but it can happen if someone is taking calcium supplements. Eating more than 2500 milligrams each day may be harmful.

Which foods contain calcium?

Dairy foods such as milk, yogurt, and cheese are great sources of calcium. Other dairy foods that contain calcium include ice cream and pudding.
Mixed dishes can be good sources of calcium. Try tacos, pizza, lasagna, waffles, pancakes, and grilled cheese sandwiches.
Non-dairy foods such as fish with bones, beans, some green leafy vegetables, and tofu made with calcium are another way to get calcium.
Fortified foods, including calcium-fortified orange juice, soy milk, and cereal are good sources of calcium.

What if I have trouble digesting milk?

Eating enough calcium may be more challenging for people with lactose intolerance,
because they may experience stomach discomfort after eating some dairy foods.
There are many ways people with lactose intolerance can eat enough calcium. To tolerate
dairy foods better, try the following:
- Drink milk in smaller amounts more often.
- Try other dairy foods such as cheese and yogurt.
- Eat foods fortified with calcium and non-dairy sources of calcium.
- If you are extremely sensitive to lactose, look for lactose-free milk or lactose enzyme drops (to add to milk) or tablets (to take before eating foods that contain lactose).
If you suspect that you are lactose intolerant, ask your doctor to ensure an accurate diagnosis.

General guidelines for preventing heart disease and high blood pressure:

We can reduce our risk for developing heart disease and high blood pressure by changing some lifestyle habits:

Eat less fat, especially saturated fat.
Eat less salt or sodium.
Follow a healthy eating plan that includes plenty of fruits, vegetables, and low-fat
dairy products.
Be physically active (talk with your doctor about activities that are right for you).
Maintain a healthy weight.
Don’t smoke or use other tobacco products.
If you drink alcoholic beverages, drink in moderation.

Tips for eating less fat:

A heart-healthy diet is lower in fat, especially saturated fat. Try these ideas to reduce the total amount of fat and saturated fat you eat:

Trim fats from meat.
Rinse in hot water and drain cooked ground meat.
Eat a smaller portion of meat, such as one pork chop or one hamburger.
Drink skim or 1 % milk.
Eat margarine instead of butter (tub margarines have less saturated fat than stick margarines).
Use low- or reduced-fat cheeses, sour cream, and ice cream.

Tips for eating less salt:

Eating less salt or sodium is one way that many people can reduce their risk for developing high blood pressure. To eat less salt, try the tips below:

Reduce the amount of salt added during cooking or at the table.
Limit or avoid packaged, canned, or frozen foods that are high in sodium. Examples of these foods include canned meats and vegetables, frozen entrees, pickled foods, cured foods, canned and frozen soups, and snack crackers and chips.
Limit or avoid higher-sodium sauces and seasonings. Examples include soy sauce, MSG (monosodium glutamate, used in some flavor enhancers), bouillon, fish sauce, poultry seasoning, lemon pepper, sweet and sour sauce, and barbecue sauce.
Eat in restaurants less often, or ask that no salt to be added to your food.
Look for snack foods that have less salt. Choose fresh fruits and vegetables for snacks more often.
Eat fresh meats more often than cured meats and other meats that have been made with salt.
Try herbs and spices for a variety of flavors without added salt.

Tips for eating out:

Look for words on restaurant menus that describe how a food is prepared:
- The words “breaded,” “fried,” and “creamed” often describe higher-fat foods.
- The words “steamed,” “poached,” and “grilled” often describe foods prepared with less fat.
Limit higher-fat toppings and sauces such as salad dressings, mayonnaise, butter, sour cream, tartar sauce, cheese, and bacon.
Ask for foods to be prepared with less fat and salt.
Avoid using the salt shaker at the table. Try pepper instead, and ask for a few lemon wedges to add flavor to foods like fish and vegetables.
Limit the amount of salt and sodium you eat at other meals during the day. This can make up for the extra sodium you might have in a restaurant meal.

Cream Soup Mix with Variations

Preparation time: 5 minutes (to prepare dry mix)
Cooking Time: 15 - 45 minutes (to make 1 serving of soup from dry mix)

Ingredients
2 cups nonfat dry milk
¾ cup cornstarch
¼ cup instant chicken bouillon
1 tablespoon dried onion flakes
½ teaspoon thyme
½ teaspoon basil
¼ teaspoon black pepper

Equipment
Small bowl
Measuring cups and spoons
Airtight storage container
Spoon

Directions

1. Be sure all equipment and ingredients are dry.
2. Combine all ingredients in mixing bowl. Mix well.
3. Store in airtight container in the refrigerator.

To make soup:

4. Bring 1 cup water to a boil in a pan.
5. Mix 1/3 cup mix with ¼ cup cold water in a small bowl. Gradually stir cold mixture into boiling water.
6. Stir constantly until thickened.

Variations:

Cream of Potato Soup

1. Put ½ cup diced leftover potatoes and 1 thinly sliced carrot into 1 cup boiling water. Serving size: 1 recipe (about 1 cup)
2. Mix 1/3 cup mix with ¼ cup cold water in small bowl.
3. After vegetables are tender, stir cold mixture into boiling water. Add liquid for desired consistency. Sodium: 1213 mg
4. Cover and refrigerate leftovers within 2 hours.

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