Council on Aging Senior Guide 2012 - 175

COUNCIL ON AGING ORANGE COUNTY

includes all the sodium in your food and drink, not just as you cook. the salt you add when cooking or eating. If your doctor As you get older, you can’t depend on sniffing or tasting tells you to use less salt, ask about a salt substitute. Some food to tell if it has gone bad. Try putting dates on foods in contain sodium. Also, don’t add salt during cooking or at your refrigerator. Check the “use by” date on foods. If in the table, and avoid salty snacks and processed foods. Look doubt, toss it out. for the word sodium, not salt, on the Nutrition Facts panel. Here’s a tip: Make sure food gets into the refrigerator no Choose foods labeled “low-sodium.” Often, the amount of more than 2 hours after it is cooked—whether you made it sodium in the same kind of food can vary greatly between yourself or brought it home from a restaurant. brands. Here’s a tip: Spices, herbs, and lemon juice can add Can I Afford to Eat Right? flavor to your food, so you won’t miss If your budget is limited, it might the salt. As you get older, you take some thought and planning to be able to pay for the foods you should eat. are less able to fight off Here are some suggestions. First, buy What about Fat? Fat in your diet comes from two only the foods you need. A shopping infections, and some places--the fat already found in food list will help with that. Before shopping, and the fat added when you cook. Fat foods could make you plan your meals, and check your gives you energy and helps your body supply of staples like flour and cereal. very sick. use certain vitamins, but it is high in Make sure you have some canned or calories. To lower the fat in your diet: frozen foods in case you do not feel like n Choose cuts of meat, fish, or poultry (with the skin cooking or cannot go out. Powdered, canned, or ultraremoved) with less fat. pasteurized milk in a shelf carton can be stored easily. n Trim off any extra fat before cooking. Think about how much of a food you will use. A large n Use low-fat dairy products and salad dressings. size may be cheaper per unit, but it is only a bargain if n Use non-stick pots and pans, and cook without you use all of it. Try to share large packages of food with added fat. a friend. Frozen vegetables in bags save money because n Choose an unsaturated or monosaturated vegetable oil (check the label) or a nonfat cooking spray. you can use small amounts and keep the rest frozen. If a n Instead of frying, broil, roast, bake, stir-fry, steam, package of meat or fresh produce is too large, ask a store microwave, or boil foods. employee to repackage it in a smaller size. Here are other ways to keep your food costs down: Keeping Food Safe n Plain (generic) labels or store brands often cost less Older people must take extra care to keep their food than name brands. safe to eat. As you get older, you are less able to fight off n Plan your meals around food that is on sale. infections, and some foods could make you very sick. Be n Prepare more of the foods you enjoy, and quickly refrigerate the leftovers to eat in a day or two. sure to fully cook eggs, pork, fish, shellfish, poultry, and n Divide leftovers into small servings, label and date, hot dogs. Talk to your doctor or a registered dietitian, a and freeze to use within a few months. nutrition specialist, about foods to avoid. These might Food stamps from the Federal Government help people include raw sprouts, some deli meats, and foods that with low incomes buy groceries. You may be able to enjoy are not pasteurized (heated to destroy disease-causing free or low-cost meals for older people at a community organisms), like some milk products and juices in the center, church, or school. This is a chance to eat good food refrigerated section of the grocery. and to be with other people. Home-delivered meals are Before cooking, handle raw food with care. Keep it available for people who are homebound. To learn more apart from foods that are already cooked or won’t be about these programs contact the Eldercare Locator listed cooked, like salad, fruit, or bread. Be careful with tools-under For More Information to find your local Area your knife, plate, or cutting board, for example. Don’t cut raw meat with the same knife you will use to make a salad. Agency on Aging. Rinse raw fruits and vegetables before eating. Use hot Source: National Institute on Aging. soapy water to wash your hands, tools, and work surfaces
Council On Aging-Orange County | 714-479-0107 | www.coaoc.org Senior Guide OC 2012

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Council on Aging Senior Guide 2012

Table of Contents for the Digital Edition of Council on Aging Senior Guide 2012