While all tree nuts are good sources of protein, fiber and unsaturated fats, each nut also has its own individual benefits. As seen on the chart below, a variety of other vitamins, minerals and phytochemicals are available through assorted nut consumption. These compounds have been shown to have protective effects on the heart including anti-inflammatory and antioxidant benefits. The International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) has designated 1.5 oz as the recommended daily amount of nuts consumed.

Nuts are a great snack by themselves or make a great addition to other dishes and desserts. Consuming 1.5 oz of nuts daily can be difficult and redundant, so here are some ideas of how to incorporate more taste and texture from nuts into every day foods:

• Sprinkle on breakfast foods such as cereal, oatmeal or yogurt
• Incorporate into a homemade granola or snack mix
• Top your favorite salad, stir-fry or pasta dish
• Add to your favorite cookies, muffins, brownies or other baked goods

While it may not seem like a big deal, any simple and preventative measures that can be taken to protect heart health should not be ignored. At the very worst, nuts will provide vital nutrients that are important for overall health.

If you want to learn more about different tree nuts and their health benefits or find some tasty recipe ideas, check out INC NREF’s website: www.nuthealth.org.

Sources:
https://www.who.int/health-topics/cardiovascular-diseases/
https://www.nuthealth.org/

The post Nuts About Heart Health appeared first on Grove Menus.

What does “eating well” look like?

Tufts University created the following graphic to help older adults understand the type of variety they should be trying to include in their diets. It is based off the Dietary Guidelines for Americans with some additional, specific guidelines for seniors. Including a variation of foods and flavors is a great way to keep mealtimes interesting which may be able to counteract some of the difficulties of aging.

How can we specifically combat decreased taste and smell?

As our sense of taste and smell begin to decrease, food may become boring and bland. Quickly, the appeal and joy of eating diminishes. While adding more salt, sugar or butter may be a desired option, many elderly diets are not able to accommodate such additions due to dietary restrictions. Even without dietary restrictions, drowning foods in sugar, salt and fat is not the healthiest option. While these delicious substances are okay in moderation, here are some other ideas of how to increase the pleasure of eating when taste and smell are weakened:

• “Spice” things up: Fresh or dried herbs and spices are a great way to increase the flavor of dishes. Using other condiments, marinades, citrus juices, cheese and other flavorings where permitted can also enhance the quality of a meal.
• Stimulate the other senses: Including a variety of colors and textures can interest other senses such as sight or touch. Describing meals out loud or on paper may also increase the appeal.

Sources: https://www.aarp.org/content/dam/aarp/health/brain_health/2018/01/gcbh-recommendations-on-nourishing-your-brain-health.doi.10.26419%252Fpia.00019.001.pdf

The post How to Eat Well in Senior Years – Part 2: MyPlate for Older Adults and How to Beat Science appeared first on Grove Menus.

Taste is a sensation that is perceived by the taste buds on the tongue, and smell is a sensation that is detected by olfactory (smell) receptors in the nose. A common misconception is that our tongue can taste flavors such as chocolate, strawberry or mint. However, the tongue can only detect 5 elements: sweet, salty, sour, bitter and umami. It is our olfactory receptors that can detect countless different flavors.

EXPERIMENT: Plug your nose and put a small flavored candy in your mouth. As you eat it, you will notice that you can sense the sweetness but will not be able to identify a flavor. However, if you unplug your nose, the flavor will become detectable.

The aromas that are given off while we eat allow our olfactory receptors to distinguish flavor. Colds and allergies that cause stuffy noses can temporarily decrease our ability to perceive flavors.

Why do taste and smell decrease with age?

Sensations are generated by stimulations. There is a minimum amount of stimulation necessary to produce a sensation, which is known as the threshold. As we age, the thresholds for our senses increase, thereby making it more difficult to produce sensations such as taste and smell.

In addition to increased stimulation thresholds, the number of our taste buds and olfactory receptors decreases with age. Other causes of diminished taste and smell have been linked to medications, health conditions and a history of smoking or alcohol consumption.

In Part 2, we will discuss ways to increase mealtime satisfaction for the elderly who may struggle with a decreased sense of taste and smell.

Sources:

https://medlineplus.gov/ency/article/004013.htm

https://www.nia.nih.gov/health/smell-and-taste

The post How to Eat Well in Senior Years – Part 1: How Taste and Smell are Central for an Enjoyable Mealtime appeared first on Grove Menus.

1. Food is a conversation piece: How many conversations do we have about food every day? How many times a day do children (and adults) ask “What is for dinner?”. At parties and events, isn’t it customary to thank those that prepared the food and talk about your favorite dish? At restaurants and other dining areas, it is quite frankly a necessity to discuss what to order and the rationale behind your decision of choosing one entrée over another.
2. Food is a reason to gather: Holidays, family dinners, parties, weddings, you name it – there will be food. As much as I hate to admit it, sometimes it is the only driving factor for me to go to events…
3. Food is an opportunity to learn about cultures: Food choices are extremely dependent upon culture. There is a reason why we have restaurants of all different ethnicities; there is something intriguing and thrilling about trying a new type of cuisine. Travelling around the world is a fantastic way to learn about new foods and cultural habits. For senior care facilities, Port of Call special events are becoming more popular.
4. Food is a career: Many professions center their work and livelihood around food including dietitians and nutritionists, chefs, food scientists, bloggers, etc. With the everchanging ideas and opinions of food and diet, there are many people that find their niche and career path within the realm of food.
5. Food is an emotional coping mechanism: Many people immediately turn to food when stresses arise, which is not inherently a bad thing; sometimes you need that stereotypical bowl (or pint) of ice cream after a tough day. We are all susceptible to using food as a security blanket – a way to distract ourselves from the issues at hand.
6. Food is a barrier: For those struggling with their body image to any degree, food becomes the enemy. It is the barrier between the negative thoughts and feeling “okay” about how you look. Disordered eating and eating disorders are becoming so prevalent nowadays, and there are those who actually glorify these unhealthy behaviors. Next time any of us feel tempted to reach for an appetite suppressing lollipop, we need to seek for help. Food is NOT the enemy, and we can learn how to have a healthy relationship with it.
7. Food is an affliction: There are health conditions that can make eating an unpleasurable experience (i.e. Crohn’s disease and ulcerative colitis, inflammatory bowel syndrome, extreme food allergies and intolerances, structural difficulties that cause issues with chewing and swallowing food, etc.). Food is no longer something to be enjoyed, but an imposition that has to constantly be monitored and regulated.

Food is something different to each one of us, and whether it is on this list or not, it is up to us as individuals to define our relationship and continue to discover new ways food plays a role in our lives.

The post What is Food? appeared first on Grove Menus.

Natural Sugar

Natural sugars are found in two main forms: fructose and lactose. Fructose is the type of sugar found in fruit whereas lactose is the type of sugar found in milk. Both are naturally occurring sugars that do not need to be actively avoided. The dairy and fruit products that contain these types of sugar contain so many other vitamins and nutrients that are important for our bodies. In addition, naturally occurring sugars tend to have a smaller effect on blood sugar as opposed to added sugars.

FOR EXAMPLE: A medium-sized apple contains 19 grams of sugar. All the sugar is naturally occurring, and apples are also good sources of fiber and vitamin C.

Added Sugar

Added sugars, simply put, are everything else. If a food contains sugar that is not naturally occurring, it has been added. Added sugars go by many names and are found in all sorts of foods. One of the most common and easily recognized added sugars is high fructose corn syrup. Added sugars are frequently found in candy, desserts, sauces, soda and other sweet foods and beverages. While added sugars are okay in moderation, they contain no essential nutrients and increase calorie intake. The 2015-2020 Dietary Guidelines for America recommend that no more than 10% of daily calorie intake should come from added sugars.

FOR EXAMPLE: 12 oz of a cola soft drink contains 39 grams of sugar. There are no other nutrients in the soda that are beneficial to the body.

Here are some additional information links about added sugars:

• Other common names added sugars are known as: https://thatsugarmovement.com/added-sugar-vs-natural-sugar/
• 2015-2020 Dietary Guidelines for America – Added Sugar: https://health.gov/dietaryguidelines/2015/resources/DGA_Cut-Down-On-Added-Sugars.pdf

The post Natural Sugars vs Added Sugars Part 1: What’s the Difference? appeared first on Grove Menus.

Resolution #1: Define “Healthy”

There are many connotations of the word “healthy”, and it is important to decide what that concept means to you. On one hand, eating healthy might mean following a strict diet to adhere to a doctor’s order or a specific health condition. On the other hand, eating healthy possibly means consuming a wide variety of foods when and where you choose. What is healthy for one is not necessarily the best option for another. Regardless of your situation, it is important to personally define the term “healthy” to have a strong relationship with food. Try writing your own definition!

Resolution #2: Try a New Food

If you cook for yourself, are you constantly preparing the same recipes? If you have your food prepared by your senior care facility, do you usually opt for the alternate hamburger? Why not try something new this year? Eating new foods can be intimidating, but you may find a new favorite dish. Do not be afraid to make suggestions to the kitchen staff and food service director at your facility. You can also ask family and friends for new recipes to try.

Resolution #3: Learn How to Cook

A new year is a great time to pick up a new hobby! For many people, cooking or baking is a great creative outlet. There may even be opportunities at your facility to learn how to cook! Talk to your activity coordinator to see if your facility offers cooking classes. If they don’t, ask if it would be a possibility in the future. You can also learn from family and friends or seek out classes offered in your community.

Resolution #4: Back to the Basics

For many people, a new year means a new diet. There are many different fad diets nowadays, and often they are tiring, restrictive and ineffective. If you find yourself caught in this cycle, it might be time to go back to the basics. A variety of fruits, vegetables, whole grains, low-fat dairy products and protein foods is a great place to start. Eating a combination of these food groups in moderation is the way to ensure that you are consuming all the nutrients that your body needs!

The post New Year’s Resolutions appeared first on Grove Menus.