Nutrients
This fruit has more vitamin C than an orange
Kiwi
This disease causes brittle bones
Osteoporosis
True or False: You have to feel thirsty before you need water.
False!
Older adults often have a reduced sense of thirst, so they may need to be more intentional about drinking fluids regularly to stay hydrated.
Not getting enough of this nutrient can contribute to muscle loss, weakness, and slower wound healing.
Protein
Fact or Fiction: As we age, we need less protein
Fiction!
Older adults often need more protein
More of this nutrient can help constipation in older adults
Fiber
Poor control of _____ can damage nerves and blood vessels, increasing the risk of wounds, sores, and amputations
Blood sugar levels / diabetes
Name one sign of dehydration
Dark urine, dizziness, headache, dry mouth, confusion, fatigue, extreme thirst, muscle cramps, rapid heart rate, low blood pressure, sunken eyes, fainting
These vitamins and minerals work together to help maintain strong bones and support muscle function
Calcium, vitamin D and magnesium
*Calcium helps build and strengthen bones, vitamin D helps your body absorb calcium, and magnesium works alongside them to support bone strength and muscle function
Fact or Fiction: Frozen vegetables are less nutritious than fresh.
Fiction!
They're often frozen at peak ripeness and are just as if not more nutritious.
A potato (or sweet potato)
Older adults are more likely to experience food borne illness or respiratory issues because of declines in what system?
Immune system
Name one food that helps keep you hydrated
Soup, watermelon, oranges, cucumber, iceberg lettuce, tomatoes, celery, zucchini, spinach
Deficiencies in this vitamin can lead to extreme fatigue, neurological problems, and memory loss.
Vitamin B12
*Aging can reduce stomach acid, making it harder to absorb vitamin B12 from food
Fact or Fiction: Skipping meals is a good way to lose weight.
Fiction!
Skipping meals can make it harder to get needed nutrients and may lead to overeating later in the day.
Name one plant food that is considered a complete protein
Soy foods (tofu, edamame, tempeh, soy milk), quinoa, buckwheat, seeds (hemp, chia, pumpkin)
Fun fact! The following food pairings are complete proteins: rice + beans, pita + hummus, PB + whole grain bread
Name a sign of hunger besides your stomach growling or feeling empty
Dizziness, fatigue, weakness, brain fog, difficulty concentrating, irritability, headache, anxiety
Name the color your urine should usually be if you're well hydrated
Pale yellow
This mineral may interfere with iron absorption when taken together in large doses
Calcium
Fact or Fiction: People with diabetes should not eat carbohydrates
Fiction!
Carbohydrates are the body's main source of energy. They key with diabetes is managing the type, amount, and what carbohydrates are paired with instead of avoiding them altogether.
Name one vegetable that's high in vitamin A
Carrots, sweet potatoes, pumpkin, butternut squash, spinach, kale, collard greens
This is the name for the age-related loss of muscle mass and strength
Sarcopenia
Fun fact! Eating enough protein and doing resistance training can help prevent or slow sarcopenia
About ___% of your body is made of water
60%
This vitamin helps your body absorb iron found in plant foods
Vitamin C
*Plant food sources of iron examples: beans, lentils, leafy greens, fortified cereals and grains, etc.
Fact or Fiction: Fat-free dressing can reduce absorption of certain nutrients in a salad.
Fact!
Dietary fat helps absorb fat-soluble vitamins (A, D, E, K)