COVID‐19 Response - Click for details. 

Eating to age gracefully: Top tips from a registered dietitian

 (BPT) - What if you were 60 but felt more like you were 30? Consider taking charge of your nutrition by adding in foods that help you feel decades younger.

"What you eat and drink can have a tremendous impact on how you look and feel," says Dawn Jackson Blatner, Registered Dietitian and Nutritionist. "Eating healthy is important at any age, but as you get older, certain foods can have a powerful impact on your overall well-being."

Dawn's top picks for food that fight aging include:

Fish

"Try substituting fish into meals a few times a week," says Dawn. "Americans tend to eat less fish than people in other parts of the world and they are missing out on great-tasting protein that's packed with omega-3s."

Omega-3s support brain and heart health, two important considerations as you age. In fact, Mayo Clinic doctors believe that omega-3s reduce the risk of dying of heart disease.

"Fatty fish like salmon, tuna, sardines and mackerel are good options," she says. "Try buying wild-caught versus farm-raised when possible."

Eggs

"Many people don't realize the benefits of eating eggs, and when you choose the right type of egg, you get higher levels of omega-3s, B12, and vitamin E, all nutrients needed for healthy aging," says Dawn.

She suggests Eggland's Best eggs, which have 25 percent less saturated fat, more than double the omega-3s, 10 times more vitamin E, and more than double the amount of vitamin B12. Eggland's Best has superior nutrition due to its proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and vitamin E.

Our ability to absorb energizing B12 decreases with age, so getting B12 in places like EB eggs is important. Also important in EB eggs is the antioxidant vitamin E, which can act like an internal "sunscreen" to protect skin from sun damage and help skin age more gracefully.

"A better egg equals a better recipe," she says. "Eggland's Best eggs are the only eggs I recommend to my clients and serve to my family — double the omega-3s will help promote healthier aging."

Berries

"Antioxidants protect your cells from damage and support a strong immune system," says Dawn. "This is incredibly important as you age so you can stay healthy and feel younger."

Packed with vitamins C and E, berries are a superfood great for snacking and cooking. Try eating an array of colorful berries each week to give your body the antioxidants it craves. Blueberries are particularly well-known for their antioxidant properties.

"The sky is the limit for berry versatility," she says. "Sprinkle some in yogurt, make a smoothie, add some to a salad or eat as a healthy dessert."

Cruciferous vegetables

"Pack your plate with cruciferous vegetables as you age," says Dawn. "These are members of the cabbage family and include broccoli, cauliflower, Brussels sprouts, bok choy and kale."

These tasty greens are great fresh or cooked, providing plenty of fiber to help keep your digestion on track, which is a concern for many as they age. But there's more: The National Cancer Institute states that cruciferous vegetables may help reduce the risk of some cancers.

"These dark-green powerhouses pack a nutritional punch that supports healthy aging, so discover recipes that include cruciferous vegetables and other 'anti-aging' foods."

Dawn shares one of her favorite recipes featuring some of these ingredients.

Omega 3 Burrito

Makes 2 servings

Ingredients:

2 tablespoons olive oil

2 tablespoons chopped red onion

2 tablespoons cream cheese

1 clove garlic, minced

4 Eggland's Best eggs (large)

4 lacinato kale leaves, de-stemmed with leaves finely chopped

4 ounces sliced smoked salmon

2 10-inch whole-wheat tortillas

salt and pepper to taste

Directions:

Heat olive oil in a skillet over medium-high heat.

Once oil is hot, add onion stirring occasionally until softened, approximately 3 minutes, then add garlic and cook for one minute.

Add kale to skillet and toss to combine with garlic and onion.

Continue sautéing for five minutes, or until kale becomes tender.

Add Eggland's Best eggs into skillet with kale and scramble until cooked through.

Remove mixture from heat and set aside.

If warm tortillas are desired, simply place them on a microwavable plate and cover with a damp paper towel. Microwave in 30-second intervals until warm.

Spread cream cheese on the tortillas and lay salmon onto tortilla.

Spoon egg and kale mixture into center of tortillas.

Roll up burrito-style, tucking in the ends and enjoy.

Your Medicare Annual Wellness Visit: Preventive ca...
10 movies that connect generations
 

Comments

No comments made yet. Be the first to submit a comment
Already Registered? Login Here
Guest
Wednesday, 22 May 2024

Latest Blogs

30 January 2020
Caregiver Classroom
Adult children and their aging parents often find an assisted living community to be an agreeable compromise. The elder maintains their privacy and independence in a private apartment, while their loved ones will feel confident the elder has the extr...
30 January 2020
Caregiver Classroom
Older adults who choose an independent living community often do so for reasons of convenience and socialization, but how do you know if it is right for you?Ask yourself these questions:1. Are you an active, independent senior?2. Can you safely manag...
30 January 2020
News
October 8-10, 2019, Methodist Senior Services launched the Beth and Henry Brevard Celebration of Leadership Program for MSS employees. The inaugural class was held in Tupelo, Mississippi, at the Home Office with instruction provided by Michele ...
30 January 2020
News
Last August both Tupelo Walmart locations participated in the MOW Boston Butt Fundraiser earning volunteer hours & making them eligible to apply for a Hunger Grant up to $5,000/ea to donate to Meals on Wheels.We are pleased to...
30 January 2020
News
On October 7, 2019, the Maddox Foundation, in association with the Community Foundation of Northwest Mississippi, announced a $1 Million Matching Grant to build and maintain a Green House® Home at the Wesley Meadows Retirement Community in Hernando, ...

Blog Categories

News
News
30 post(s)
Uncategorized
Uncategorized
0 post(s)
Media
Media
0 post(s)

Contact Us

Methodist Senior Services

Telephone : 662-844-8977
Fax : 662-844-9053
Email : info@mss.org

 

 

109 South Broadway
Post Office Box 1567
Tupelo, Mississippi 38802-1567

Office Hours Monday to Friday: 9am to 5pm