Eating healthy on a budget
Name three things you should do before you go to the store to save money on groceries.
1) See what you already have on hand
2) Make a meal plan based on that
3) Make a grocery list
True or false: Your protein needs increase as you age.
True. You need to increase your protein intake to maintain your muscle mass as you age.
MyPlate recommends that ______ your plate should be filled with fruits and vegetables.
Half
aerobic exercise is any exercise that gets your heat pumping and breathing harder. Name three examples of aerobic exercise.
walk, run, bike, swim, aerobics, dance, hike, etc.
Name three nutrients we should try to get MORE of in our diet.
Fiber, protein, vitamins, minerals
True or False:
You should go to the grocery store when you’re hungry because it will help you save money on food And make healthier decisions.
False
Since your likely only cooking for 1-2 people as a senior, your motivation to cook at home may decrease. Name three healthy and easy meals you can cook?
Eggs & veggies w/ whole wheat toast
Tuna salad with whole grain crackers or celery
Oatmeal with fruit
Baked potato in the microwave with chili on top
Chili
Veggie quesadilla
Naan pizza
Chef salad
MyPlate recommends that we eat a variety of lean proteins. Protein foods can come from 2 sources. What are they?
Plant protein or animal protein.
Strength training is important, especially for seniors for trying to maintain muscle mass. Name three examples of strength training exercises.
Plank, squats, lunges, push up, pull up, calf raises, bicep curl, etc.
Name three nutrients we should LIMIT in our diet?
added sugar, sodium, saturated fat
Name 2 ways you can save money on produce?
1) Buy in-season fruits and vegetables
2) Buy frozen or canned fruits and vegetables
More than 10 million Americans have osteoporosis. What 2 minerals are vital for good bone health?
calcium and vitamin D
What is the type of fat found in dairy products that we should try to limit in our diet?
saturated fat
Balance and flexibility exercises like yoga may help decrease your_____risk and help keep you independent longer.
fall
Which macronutrient (carbs, protein, fats) is a building block for our hair, skin, muscles, nails, tendons, bones, etc. and helps repair tissue as well as regulates gene expression and is used to create enzymes that aid in digestion?
Protein
True or false: Switching from name brand products to generic brands can save you as much as $1,000 a year on groceries.
True
Fiber is a complex carbohydrate that helps aid digestion, reduces your risk for certain diseases (type ll diabetes, some cancers, heart disease), and stabilizes your blood sugar. What are some good sources of fiber? Name three.
Fruits, veggies, whole grains, beans, lentils, and nuts.
True or false: cream cheese, sour cream, whipped cream, and butter are all part of the dairy group on MyPlate
False-because they are very high in fat and have very little calcium.
The exercise guidelines for Americans recommend we get at least how much moderate exercise a week? (Answer in minutes)
150 minutes-or 30 minutes, 5 times a week.
Which macronutrient (carbs, protein, fats) Is our Body’s main and preferred source of energy and can help us have healthy gut bacteria?
Carbohydrates
Meat tends to be expensive and time consuming to cook. What are some protein alternatives to meat you could have instead?
eggs, beans, lentils, canned seafood, peanut butter, nuts, dairy products, etc.
As you age, your body’s ability to absorb vitamin B12 can decrease. Certain medications can also decrease absorption. What foods are a good source of vitamin B12? Name three.
Fish (esp salmon and tuna)
eggs
fortified cereals
yogurt, cheese, and milk
meat and poultry
How many parts does a whole grain have? Can you name them?
three: bran, germ, endosperm
How many days a week is recommended for strength training?
Work out all the major muscle groups 2 times a week
Which macronutrient (carbs, protein, fats) can be used as an energy source, for insulation, helps us absorb certain vitamins, protects our organs, helps with healthy hormones, and cell growth.
Fat