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Diet and nutrition for Mature Adults by Ihor Magun, M.D., F.A.C.P. Health is influenced by the lifestyle choices we make. This is a litany heard frequently in our modem world, and it is often accompanied by dietary guidance and nutritional advice. Conspicuously absent from this usually good advice is a sensible guide for mature adults who are "set in their ways" and are either reluctant or unable to make dietary changes. This is a difficult issue to address, but there are a few basic substitutions that are highly recommended and can easily change bad habits into good habits. It is important to note that even some modification is often healthier and more beneficial than none at all. It is equally important to remember that elderly people, like most of us, do not like to feel that their habits are being disrupted and their preferences are being ignored. Changes can be introduced gradually. This is especially good advice for caretakers who want their elderly relatives to stay healthy but are concerned that healthful dietary changes will be rejected or resented. Below are some recommendations that offer easy to implement changes that do not interfere with taste buds or routine. View them as positive challenges that can improve the quality of life for mature adults or even for those who will someday be mature adults Many Ukrainians consume a fair amount of bread or other flour products. Unfortunately, most of us tend to eat products made from white flour, which is made from highly refined grains that are too rapidly digested. A healthy alternative, which allows bread eaters to feel satisfied and comfortable, is to refocus on whole grain products. Whole wheat bread and buckwheat kasha are both tasty and nutritious and a good substitute for "classic white." Adding fruits and vegetables to every meal is a good habit and an easy one. All fruits and vegetables provide a natural source of vitamins and fiber, which is very important to mature adults and contributes significantly to the prevention of many common diseases. Dark green leafy vegetables, cooked or raw, can be a good appetizer or part of a main course of a meal. Fruits are a wonderful snack or dessert. Fresh, locally grown produce is healthy and delicious. Fresh or frozen vegetables and fruits are almost as nutritious and are better than canned products. Dried fruits, such as raisins or dates or prunes, are available year round. They are very tasty when mixed with nuts and are a good source of protein. Protein is also found in red meat and processed cold cuts, but neither of these is a very good nutritional choice for most mature adults. Though both are quite popular in the United States, they are avoided or eaten sparingly by people in many other countries who derive most of their protein from fish, beans, nuts, and lentils. These and poultry are a sensible substitute for steak or baloney. How meals are prepared also matters. Butter or meat-based fats are simply unhealthy. Having said that, we can add that there is no reason to use them when every supermarket in the country carries olive oil, conola, or peanut oil that can be used in cooking and in salad dressings. Cooking sprays are also recom mended. Full calorie dairy products clog up the arteries and contribute to obesity. Low-fat and nonfat milk fortified with calcium are good substitutes. Yogurt can be used instead of sour cream and soy products are recommended for people with a digestive intolerance for dairy products. We all like torte and pastry and ice cream, but here again, the mature adult needs to be cautious. All that sugar can lead to a host of problems that everyone wants to avoid. Good choices, not total abstinence are the sensible answer. Have a slice of pie or ice cream, rather than both. Have sorbet instead of ice cream. Consider low-fat pudding or jello or fresh fruit with yogurt instead of whipped cream. Each of these suggestions presents a palatable alternative to unhealthy food choices. Each is also fairly easy to implement and presents an opportunity to experiment by creating meals that are delicious and nutritious, too. “НАШЕ ЖИТТЯ”, СІЧЕНЬ 2004 21
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