Make your senior years healthy ones

Dedicate yourself to a healthy lifestyle in 2013.

There’s no better way to start the morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit.

• Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2½ cups of vegetables your daily goal.

• Get out the measuring cups and see how close your portions are to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control.

• Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells and carry away waste products.

• Healthy snacks can sustain energy levels between meals. Whenever possible, make snacks a combination of whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts.

• The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from food borne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food thermometer to cook to the proper temperature and refrigerate food quickly to slow bacteria growth.

• Regular physical activity lowers blood pressure and helps your body control stress and weight.

Tags: community, seniors, events