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March is National Nutrition Month

Eating healthy has benefits that can help people ages 60 and up.

As we age, healthy eating can make a difference in our health, help to improve how we feel, and encourage a sense of well-being.

Here are tips for picking healthy food as you get older.

Know what a healthy plate looks like

The US Department of Agriculture (USDA) has come up with a simple way to help people see what a day of healthy eating looks like, called MyPlate that shows exactly how the five food groups should stack up on your plate. These are the building blocks for a healthy diet.

Look for important nutrients

Eating a variety of foods helps us get all the nutrients we need. Think of your plate as looking like a rainbow—bright, colored foods are always the best choice! A healthy meal includes:

Lean protein (lean meats, seafood, eggs, beans)
Fruits and vegetables (think orange, red, green, and purple)
Whole grains (brown rice, whole wheat pasta)
Low-fat dairy (milk and its alternatives)

Choose foods that are high in fiber and low in sodium or salt. Focus on important nutrients such as potassium, calcium, Vitamin D, and Vitamin B12.

Read the Nutrition Facts label

The healthiest foods are whole foods. These are often found on the perimeter of the grocery store in the produce, meat, and dairy sections. When you do eat processed foods like chips and baked goods, be a smart shopper! Read the labels to find items that are lower in fat, added sugars, and sodium.

Use recommended servings

Eating the right amount of food for your age and body helps you maintain a healthy weight. USDA's MyPlate Plan has some guidance on nutrition and daily activity specifically for adults age 60 and older.

Stay hydrated

Water is an important nutrient, too! To stay hydrated, drink small amounts of fluids consistently throughout the day. Water is your best choice. Keep fluids with sugar and salt at a minimum unless your doctor suggests otherwise. Learn more about how important it is to stay hydrated.

Get the Biggest Nutritional Bang for Your Buck

The Supplemental Nutrition Assistance Program (SNAP) can help you afford healthy food when you need it. More than 4 million older Americans use SNAP to buy food, and the average senior receives $104 each month.

BenefitsCheckUp connects millions of older adults and people with disabilities with benefits programs that can help pay for health care, medicine, food, utilities, and more. See what's available in your area by visiting the website by clicking button below and entering your ZIP code.

CHECK BENEFITS

Eat Healthfully on Any Budget

Eating well doesn’t have to be expensive!

People who eat more home-cooked meals not only tend to consume more fruits, vegetables and dietary fiber, but also eat less saturated fat and salt. Homemade food can also be budget-friendly and reduces use of takeout containers.

But where do you start?

Click button below for eight tips to develop basic cooking skills, especially if you have a small kitchen, limited utensils and appliances, or a tight budget. Get tips for learning how to cook at home to save, including how to reduce food waste and use a slow cooker.

TIPS FOR COOKING AT HOME

Food Safety Tips for Older Adults

Adults aged 65 and older are more likely to be hospitalized or die from foodborne illness. This increased risk of foodborne illness is because organs and body systems go through changes as people age:

The body's immune response to disease grows weaker.
The gastrointestinal tract holds onto food for a longer period of time, allowing bacteria to grow.
The liver and kidneys may not properly rid the body of foreign bacteria and toxins.
The stomach may not produce enough acid. The acidity helps to reduce the number of bacteria in our intestinal tract.
Underlying chronic conditions, such as diabetes and cancer, may also increase a person's risk of foodborne illness

Download the FDA's Guide to Food Safety for Older Adults and People with Cancer, Diabetes, HIV/AIDS, Organ Transplants, and Autoimmune Diseases.

DOWNLOAD GUIDE

Headed to the grocery store? Follow these tips for safe transporting of groceries:

Pick up perishable foods last, and plan to go directly home from the grocery store.
Always refrigerate perishable foods within 2 hours of cooking or purchasing.
Refrigerate perishable foods within 1 hour if the temperature is above 90°F.
In hot weather, take a cooler with ice, insulated bags, or another cold source to transport perishable foods safely.

March is also Save Your Vision Month

Save Your Vision Month is observed in March and serves as a reminder to take care of your vision.

As life becomes more digital, the intense glare from screens, blue light, and more cause strain on our eyes. The eyes are sensitive to light as well.

Throughout the month, people are encouraged to schedule appointments with their opticians for vision exams and take precautions to protect their eyes.

LEARN MORE

Are you an unpaid caregiver?

We want to hear from you!

We want to hear from you about your experiences as a caregiver!

Agency on Aging Area 4 is hosting a confidential, virtual group discussion Thursday, March 21 with caregivers to gain a better understanding of your experiences.

We would love to hear from unpaid, informal caregivers aged 18+ who care for someone aged 65+ who is on Medi-Cal, who has an IHSS provider (or other paid worker), OR receives personal care services through other home and community-based programs - but also requires care from their unpaid, informal caregiver.

Participants will receive a $100 VISA Gift Card. For more info, please contact Regional Services Specialist Rebecca Hensley at 916-246-2115.

More information below.

Healthy Eating = Healthy Aging

Pasta Primavera

Perfect for Spring!

Spring is often seen as a time of renewal — the perfect time to add some new recipes! Try some lighter, brighter, and more colorful menu items this spring, using delicious seasonal produce.

Pasta Primavera is a flavorful spring recipe that you and your family will savor. Use your favorite spring vegetables from your garden or local farmer’s market: sugar snap peas, carrots, and asparagus are all delicious options. Click the link below to try this pasta recipe.

RECIPE

Chocolate Pudding

Surprisingly delicious!

Spring is here and with it, it’s avocado season. Avocados with their creamy texture can be perfectly sweet and savory. Have a chocolate craving or a sweet tooth? Try this no cook Chocolate Pudding. This is a perfect recipe to provide a little chocolaty goodness as well as some healthy fats from avocados. Click the link to find out how avocados can be made into chocolate pudding.

RECIPE

Spinach & Citrus Salad

Sweet and savory

Citrus is a perfect seasonal fruit to have in early spring. Make sure to stock up with lemon, navel oranges, mandarins, and kumquats. Citrus fruits are a good source of nutrition and provide ample amount of Vitamin C. A refreshing Spinach & Citrus Salad can be just what you need for a nutritionally dense meal. Click the link below to try this recipe.

RECIPE

Workshops for Healthy Aging

Agency on Aging Area 4 hosts free virtual and in-person workshops for the older adult community in Sacramento, Nevada, Placer, Sierra, Sutter, Yolo, and Yuba Counties.

Whether you’re interested in nutrition, health promotion or job readiness we have the classes for you! Our team is currently creating interest lists for each of our workshops. Click on the workshop you're interested in below and fill out the form. A staff member will contact you when new classes are scheduled.

Bingocize

Bingocize is a 10-week, socially engaging group-based program that combines exercise, health education, and the widely popular game of bingo.

A Matter of Balance

A Matter of Balance is an 8-week course that enables participants to reduce the fear of falling by learning to view falls as controllable, setting goals for increasing activity levels, making small changes to reduce fall risks at home, and exercise to increase strength and balance.

Live Strong & Safe

Live Strong & Safe Fall Prevention Program is a short one session series that provides a comprehensive overview of fall prevention, including home safety and medication management.

Diabetes Empowerment Education

Diabetes Empowerment Education is a 6-week workshop to help adults with diabetes learn more about diabetes, self-manage their condition, and maintain a healthy, active lifestyle.

Cooking Matters

Cooking Matters is a 4-week course that teaches participants to shop smarter, use nutrition information to make healthier choices and cook delicious, affordable meals.

Eat Smart, Live Strong

The Eat Smart, Live Strong is a 4-week course designed to encourage older adults to increase fruit and vegetable consumption to at least 3 1/2 cups and to participate in at least 30 minutes of moderate-intensity physical activity each day.

Food Smarts

Food Smarts is a 6-week course designed to support healthy behavior change in the areas of healthy eating, food safety, cooking, food waste reduction and food resource management.

Mature Edge

Mature Edge is a job-readiness program that can help the mature worker update their resume and learn valuable skills to land the job you want.

Improve Your Mood, Improve Your Life

Did you know that one in five older adults

experiences depression?

The Program to Encourage Active, Rewarding Lives (PEARLS) is an evidence-based program designed to reduce depressive symptoms and improve quality of life in older adults.

Our PEARLS coaches will provide six to eight in-home sessions to help you:

Recognize the symptoms of depression.
Use a seven-step approach to identify and solve problems.
Plan social and physical activities, which often improve the mood of people with depression.

For more information:

CALL (800) 211-4545

EMAIL cm@agencyonaging4.org

What is Aging & Disability Resource Connection (ADRC)?

An ADRC is a network of organizations that work together to make access to services easier for older adults, people with disabilities, and family care providers. We are here to support you in finding resources and exploring your community options for living independently.

We can help you stay in your home, remain connected to your community, make a smooth transition from hospital to home, and access caregiver resources or respite care.

How can an ADRC help you?

By providing in-person, phone, or online information about a wide range of services and resources.
By presenting options for long-term services and support so that informed choices can be made about care planning.
By offering short-term services to address urgent needs and prevent unnecessary admission to a nursing facility or hospital.
By coordinating relocation from hospitals or nursing facilities back to a home or the community and arranging for needed support.

ADRCs are transforming the way people access community resources.

Get help today!

CALL: (800) 211-4545

EMAIL: cm@agencyonaging4.org

WEB: www.adrc4.org