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Discovering how to eat healthier is essential for everyone. The vitamins and minerals we ingest every day, assist our physical and emotional well-being. Choosing the proper mix of foods and liquids supplies energy and helps us sustain a healthy weight. Failing to eat a wide array of food choices may result in vitamin or mineral inefficiencies, possibly causing or intensifying preexisting health issues.


Right now, most individuals have a pretty good idea about what foods are healthy or otherwise. We understand that we should eat considerable amounts of fruits and vegetables and lessen the amount of fried foods and sugary drinks that we take in. We also understand that we must stay hydrated by drinking lots of water.


So, what might your dinner time serving look like? The U.S. Department of Agriculture (USDA), provides helpful details about healthy meals for all different ages. For grownups over 50, they suggest the following way to aesthetically evaluate proper portion measurements.


  • baseball = 1 cup of salad
  • deck of cards = 3 ounces of meat/poultry
  • 4 dice = 1.5 ounces of cheese
  • fist = 1 cup of flaked cereal or a baked potato
  • DVD = 1 pancake/tortilla
  • 1/2 baseball = 1/2 cup of fruit, rice, pasta, or ice cream
  • tip of first finger = 1 teaspoon of butter/margarine
  • ping pong ball = 2 tablespoons of peanut butter


The USDA also suggests this plan (to the right) that presents suitable percentage of portions.


Aging adults should pay specific attention to the quantity of salt they ingest, taking in enough fruits and vegetables, eating enough calcium and foods containing B12, and drinking plenty of water.


Well-balanced Dietary Tips


To prevent using an excessive amount of salt, add seasoning to foods with fresh or dried herbs. Make ready-to-eat cut up fruit or vegetables in the refrigerator. Aim to incorporate an assortment of colors of vegetables and fruits in your diet. Steer clear of cookies, cakes, soda, and alcohol that deliver empty calories and practically no nutrients. Drink lots of water and limit juice, soda and caffeinated drinks.


If some foods give you problems, take note. As we age, occasionally we tolerate foods in a unique way. Maintain a transcript of your food and drink consumption and assess which foods may be the perpetrators.


See to it that you get more than enough fiber to avoid digestive or intestinal issues. Fiber stems from fruits, vegetables, whole grains, in addition to beans, seeds, and nuts.


If you’re willing to take control of your health, begin slowly and make small modifications. Enable your body time to readjust.


Health and Nutrition Identification


Your best option is to take in minimally processed foods. Having said that, for those processed foods you do consume, find time to evaluate the nutrition labels and recognize how much sodium, sugar, and fat are in your meals and beverages.


Prevent overindulging


The typical inactive woman can take in around 1600 calories; the average man can consume around 2000 calories. For more active men and women, the amount of calorie intake rises. To learn more on calories, speak with your physician or visit one of the many health and nutrition websites run by US governmental organizations available online.


March is National Health and Nutrition Month and Quality Family Care wants you to begin feeling healthy! For more details from the USDA’s Choose My Plate website, click here. The Eat Right website is another great resource located on the internet.


If you have concerns about proper companionship, nursing, or in-home health care for you or your elderly loved one or family member, get in touch with us at 561-242-9450, toll-free: 877-513-7156, or visit

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