Senior Nutrition

by Jan Shapan ::

Over a lifetime too many seniors still fail to discover the wisdom of good eating habits.  Bad habits formed in youth often remain the rule.  In almost every aspect of our lives we accumulate a load of excuses for just about everything we do.

Excuses for missing work, for gaining weight, for not exercising, for not apologizing and many others dominate our behavior regardless of age.  But none of our excuses serve us especially our weak reasons for poor eating.  Perhaps its time to say, “ENOUGH EXCUSES”!

Let’s confront our most cherished excuses and truly see how wimpy they are.

“I have been disciplined all week, now I can splurge a bit.”  Good discipline deserves a reward but just when you are developing a new behavior, the weekend comes and you revert to old patterns. This is such a waste of good effort. And too many seniors do their splurging at the local restaurant with meals that are bursting with calories, salt, and fat. Treat yourself but do it within the bounds of your week’s discipline. A small portion of a food you like with a reasonable dessert.

“I don’t eat breakfast so I can eat a larger meal at dinner.” This is a common but lame excuse.  We go to bed for 6 to 10 hours with no water or food, get up and dive into our daily schedule. Then mid-morning we begin to scavenge for something to eat and it usually is snack food or junk of some type. Studies suggest the vast majority of people who lose weight and keep it off eat a good breakfast.  So take the time to get up a little earlier and eat a healthy breakfast such as oatmeal, fruit, low calorie yogurt etc.

“I buy good food but it goes bad to quickly.”  If possible, eat fresh, natural food, but when life doesn’t permit it, go with frozen vegetables, which are considered almost equal to fresh.  Even eating canned vegetables is good if you buy brands with low salt. Also, don’t go to the store and stock up randomly.  Look at your weekly schedule and make a simple plan and then buy accordingly.  You will save time and reduce wasted food.

“I would eat better, but I just don’t have the time right now.” Too many seniors have embraced a cultural view over time that seldom places eating as a priority except when it serves us in another way such as eating with a business associate or friend. If you lack time, do not presume that a good sandwich, salads and some low salt canned soups are off limits. Another strategy is simply cook for more than one meal when you do have time.  In other words build some good food inventory for future use when time is a problem.

“My mother forced me to eat vegetables when I was young and now I can’t stand them.”  This excuse is usually so weak that most seniors can’t look you in the eye and offer it with real sincerity. A declared hate of vegetables usually means some very specific dislikes in the produce section. With a little curious experimenting, most people will find a few vegetables they actually like. And it is important to try vegetables in different ways e.g. raw, cooked, mixed with other veggies, or dipped in tasty salad dressings. Finally try hiding them in a main dish so you hardly know they are there.

“I exercised so I deserve a dessert.”  The vast majority of seniors using the exercise justification for tonight’s dessert seldom actually burn the calories they assume and then they eat a large portion when dessert is served.  The result is a net calorie increase resulting in weight gains over time. The best solution is continue the exercise but feed your deserving nature with healthy food and moderate to small dessert portions.

These are just a few of the common excuses. Shine a light into that dark little room where you keep your excuses.  They are nothing but patterns of behavior that can be changed.  Eating better pays good dividends with less weight and better health long term regardless of your age. Commit today…excuses be gone!

__________________________________________________________________________

About the Author

Janet Shapan has been a publisher, writer and media designer in the special interest magazine business for over 25 years. A Boomer, her passion is identifying current innovations in health, wellness and other lifestyle categories and translating it to other like-minded individuals.