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My Plate for Older Adults

Monday, March 28, 2016


Yes, we need to change the way we eat as we get older.

And that (sob sob) means eating fewer calories. I know perfectly well through sad experience that the calorie range suggested by Spark for me results in weight gain: can't eat that much. Lots of veggies and fruits -- and frozen bags of them are my friend. They don't get slimy in the fridge: they don't require so much chopping (which really is quite hard on my arthritic hands).

And we oldies have to eat less while still making sure we have adequate protein. Enough healthy fats.

And sufficient hydration. I'm not much of a water drinker . . .

Good news: coffee counts! And so do veggies with lots of water in 'em: such as cucumbers. I'm good with both of those!!

Useful info: and confirming that most of the time, I'm on the right track. But if I must confine myself to fewer calories, I've gotta be sure sure sure that what I choose is nutrient-dense. There's no room for wasted calories. Not if I'd like to maintain a waist!!
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Member Comments About This Blog Post
    You come up with the best articles! I had figured this out but it is nice to be able to read it in black and white! I know I need to eat differently, but old habits die hard. Love the frozen fruits and vegetables.

    Have a large chest freezer that is about 45 years old. One of our first purchases when we got married and bought our first home. Learned it is a lot easier to freeze the garden produce than trying to can it all. I keep it pretty full but not with meat like I did when the family was young. So I guess I have changed with the times!
    1468 days ago
  • GABY1948
    SO got unsubscribed from you and ALL my TOP ones! I am SO aggravated at MYSELF....talk about OLD...DUH...that's ME! And I so agree about the eating thing....people can't believe that I MAINTAIN on about 1000-1100 calories and I MOVE lots!

    GOOD to be back!

    emoticon emoticon emoticon
    1468 days ago
    I'm not much on emoticon either, but planning to add fresh fruit this summer to see if that perks my interest!
    1468 days ago
    That was a good article..I am with you..If I am going to count those calories, they had better come from tasty foods and be good for me.

    1468 days ago
    aint it the truth.... thanks for sharing - a good refresher!
    1468 days ago
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    1469 days ago
    Yeah, something I totally suspected too, unfortunately. As each year passes by, I'm able to eat less food... No wonder why my mom eats like a bird.
    1469 days ago
    Good break-down... I eat far more dairy, though, as it is the bulk of my protein at times.
    1469 days ago
    At 56 years of age, what's working for me is different than what's recommended. I eat very little grain and more fat/protein and less carbs. The Spark recommended calorie ranges for my height/weight have worked just fine. But, I did need to tweek the nutrient recommendations because the carb levels were far too high for my body.

    Will definitely continue to monitor metabolic trends as I continue to age.
    1469 days ago
  • _LINDA
    That is a great idea, that My Plate for older adults. Yes frozen produce is a great idea, wish I had more freezer space, but I don't so the fruit (bought in super size family packs to get bigger savings) is in there and I still have to chop most of the veggies. It is annoying we have to eat even less as we get older. I have no trouble with water its all I drink except for some raw green tea. Haven't touched the pop my sister gave me yet, really don't need the sugary beverage (and don't crave them either), will wait until I can at least share it with Mom so its not too big a hit.
    Yes, I have to be real careful staying in my low range with no exercise. Had to drop some of the healthy fat to do so :-(
    1469 days ago
    Yep. SP suggests way too many calories for me too! Thanks for sharing!
    1469 days ago
  • ALICIA363
    And it's never too early, either!
    I've already become almond and raw carrot aversive for my teeth.
    Hooray for coffee counting in the hydration equation!
    1469 days ago
    1469 days ago
    So very true.... we an learn it the easy way, by reading . . . . or the hard way, by figuring it out for ourselves as we watch the scales tipping the wrong direction....

    thank you for the healthful reminder!

    1469 days ago
    Yes! I have to watch how my plate is portioned, too. At 62 my metabolism and everything else is different than it was before. The changes suggested are spot on.

    1469 days ago
    You are absolutely right! Thanks for sharing! Happy Monday! Wishing you a Wonderful Week!
    Hugs and love, xoxo
    1469 days ago
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    1469 days ago
    Yes to waist and no to wasted calories! And looking at the benefits of aging, there are so many: aging is saging. Maturity, being bold, a return to innocence but with experience, a tenderness towards one's self, wholeheartedness. Thank you!
    1469 days ago
    Plus supermarkets with salad bars! Such a time (and hand!) saver!
    1469 days ago
    How well I know this!! Even after four years or so of maintenance I am finding it very hard to shed the three pounds over goal that I put on this winter! Good article, and good blog.
    1469 days ago
  • PHOENIX1949
    emoticon for the article and your Blog about it.

    An ulu knife, with me using the rocking motion, helps with the arthritic hands. Yet, I will pay more for many frozen fruits & veggies for their ease-of-use.

    1469 days ago
    Good info. Thanks again for keeping us informed!!
    1469 days ago
    Love, love LOVE YOU!
    I'm in such good company!
    1469 days ago
    Big one coming up...its okay. Interesting article I read this morning on aging claimed

    “Statistically, the happiest decade is the 70s,” he said.

    “It takes a long time to get things right. ... In your 70s, you’re not under occupational pressure, not sweating the promotion, likely not sitting under a house mortgage, worrying about how you’re going to pay for kids going to college. You’re in relatively good health. There’s a lower level of obligation, you have the ability to chose your own path,” Dr. Bill Thomas, a Harvard Medical School-educated geriatricianas said.

    He's speaking on campus this Friday and think I will catch it. Have already found benefits to being 65, rather than 64!

    1469 days ago
    I'm sobbing with you. In January I will be seventy (7-OH!). That sounds, well . . . ummm, elderly.

    Thanks for sharing the good information. Think of all the water in watermelon! Your namesake, for goodness sake (pun intended).

    1469 days ago
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    emoticon Great blog--just what I needed!! Especially the part about coffee counting!!! Thanks for sharing!!
    1469 days ago
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    I was average weight till forty. I didn't know I had to eat less as I got older, believe it or not. My ignorance emoticon was one of the main reasons I piled on the weight after forty
    1469 days ago
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    1469 days ago
    emoticon for posting that article. It was interesting information.
    1469 days ago
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