Hydration
Older adults should aim for this many cups of water each day?
What is around 6-8 cups a day.
This vitamin is best known for helping the immune system.
What is Vitamin C.
True or False: You should limit added sugars, saturated fats and sodium.
What is true.
Name one high-protein food.
What are eggs, chicken, fish, beans, yogurt, peanut butter.
The amount of this you need decreases as you age.
What are calories (This reduction is driven by a slower metabolism, decreased physical activity, and a natural loss of muscle mass.)
With age, you may lose some of your sense of thirst. These options provide hydration besides water.
What are low- or fat-free milk, soups, teas, fruits and vegetables. (Limit beverages that have lots of added sugars or salt.)
Name one way to get vitamins besides food.
What are sunlight (Vitamin D) or supplements.
Too much sodium can do this.
What is increase your risk for high blood pressure and stroke.
Protein helps keep these two things strong as we age.
What are muscles and bones.
You should aim for this amount of physical activity weekly for a number of health benefits, including brain function, balance, and bone strength.
What is at least 150 minutes (or 2 and a 1/2 hours) of moderate activity per week. Moderate means any activity that gets your heart beating faster.
This decreases with age and makes it harder to get adequate hydration.
What is thirst.
These are vitamins and nutrients you should focus on, especially in older age.
What are potassium, calcium, vitamin D, dietary fiber, and vitamin B12.
True or False: Fiber helps control blood sugar and cholesterol.
What is true. High fiber foods: beans, whole grains, fruits, vegetables.
Name the 5 food groups.
What are fruits, grains, vegetables, protein, dairy.
You can add flavor to food in a healthy way by adding these.
What is seasoning: Fresh and dried herbs and spices, such as basil, oregano, and parsley, add flavor without the salt. Limiting salt is important as you get older.
Older adults have an increased need of these two things.
What are fiber and fluid?
This mineral works with vitamin D to strengthen bones.
What is calcium.
Fiber helps with this digestive problem many seniors experience.
What is constipation.
Carbohydrates affect this body system the most.
Blood sugar
The percentage of grains you consume that should be whole wheat.
What is 50%.
Name one sign of dehydration.
What are dark urine, dry mouth, dizziness, headache. (You should drink regularly not only when you are thirsty.)
This vitamin is especially important for nerve health and memory as we age.
What is vitamin B12.
Most of the salt/sodium we consume comes from this.
What are pre-packaged/processed foods.
Name one food that can help keep blood sugar steady.
What are protein, fiber-rich foods.
Older adults are at more of a risk for food borne illness. You can do this to reduce the risk and prevent them.
What are (1) Wash Hands, Utensils, and Surfaces Often, (2) Don’t Cross Contaminate, (3) Cook to the Right Temperature and (4) Chill — Refrigerate and Freeze Food Properly.