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The VA Maryland Health Care System Offers Tips for Senior Citizens and Older Adults to Spring into Shape
Date:3/9/2010

low-fat or non-fat dairy, healthy fats, and plenty of fruits and vegetables.
  • Choose fiber rich foods such as whole grain breads and cereals, beans, fruits and vegetables to help control weight, keep you regular, and lower your risk of heart disease and diabetes.
  • Aim for three servings of low-fat or non-fat milk or yogurt each day for bone strengthening calcium and vitamin D.
  • Prevent overeating by keeping hunger in check. Eat well balanced meals or snacks every 4 hours.
  • Balance your plate by filling half your plate with vegetables, and the other half with moderate portions of starch like potatoes, pasta, rice or other grains, and lean protein, such as fish, skinless chicken, or lean cuts of pork or beef.
  • Add-in small amounts of healthy fats like nuts, seeds, or avocado to salads, yogurt, or cereal and cut back on unhealthy fats like bacon, butter, cream, and cream cheese.
  • Don’t eat out of the bag or box. Place one serving in a small bowl or cup to limit how much you have of high fat and high sugar snacks like chips, crackers, candy, ice cream or cookies.
  • Eat slowly to avoid overeating. Pace you meal over 20 to 30 minutes by taking small bites , paying attention to the taste and texture of the foods, setting down your fork or spoon, and sipping water between bites. This provides time for your stomach to signal when you are satisfied.
  • Rethink your drink. High calorie beverages like juice drinks, gourmet coffee drinks, and soft drinks can add many calories. Choose water, diet, or low calorie beverages instead of sugar-sweetened beverages to save calories for weight loss.
  • GRECC:
    Established in 1975 by the Department of Veterans Affairs and now counting 21 GRECCs nationwide, the program has played a major role in increasing basic knowledge of aging, sharing that knowledge with health care providers, and improving the quality of overall care for
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