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Catching on to Menu Clues

Some terms commonly used in menus can provide clues to higher fat or sodium content.

For

Clues

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. Smoked • Pickles • Furbecued • In Broth • In Cocktail Sauce • In Tomato Sauce • With Soy Sauce • Teriyaki • Creole Cure • Marinated . Mustard Sauce

Parmesan

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• Scolcanor

• Pasta

Some terms can signal lower fat. Foods that are grilled or broiled, stirfried, roasted, poached, or steamed need less fat in preparation than frying. Few terms guarantee low sodium. Even “fresh” or “homemade” foods can be high in sodium depending on their ingredients and the amounts used.

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Try these recipes for desserts and snacks

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Oatmeal Applesauce Cookies
Applesauce adds moistness to this low-calorie, lowfat, and
low-sodium version of oatmeal cookies.
About 5 dozen cookies
Per cookie:
Calories. ..........
Total fat...

..........2 grams Saturated fatty acids ..........

............... Trace Cholesterol....

...........0 Sodium...................

..............35 milligrams All-purpose flour

1 cup Baking powder

1 teaspoon Ground allspice

1 teaspoon Salt

1/4 teaspoon Margarine

1/2 cup Sugar

1/2 cup Egg whites

2 Rolled oats, quick-cooking

2 cups Unsweetened applesauce

1 cup Raisins, chopped

1/2 cup

Pumpkin Cupcakes
Try these cupcakes unfrosted for a nutrient-plus dessert.
The pumpkin is high in vitamin A and the raisins add iron.
24 cupcakes
Per cupcake:
Calories.
Total fat.

..............5 grams Saturated fatty acids

................1 gram Cholesterol.

..........27 milligrams Sodium.......

.130 milligrams Whole-wheat flour

1-1/2 cups All-purpose flour

1 cup Sugar

3/4 cup Baking powder

2 tablespoons Ground cinnamon

2 teaspoons Ground nutmeg

1/2 teaspoon Salt

1/4 teaspoon Eggs, slightly beaten Skim milk

1 cup Vegetable oil

1/2 cup Canned pumpkin

1 cup Raisins, chopped

3/4 cup Vanilla

1 tablespooon

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3

1. Preheat oven to 375°F. 2. Grease baking sheet. 3. Mix flour, baking powder, allspice, and salt. 4. Beat margarine and sugar until creamy. Add egg

whites; beat well. 5. Add dry ingredients. 6. Stir in oats, applesauce, and raisins. Mix well. 7. Drop by level tablespoonfuls onto baking sheet. 8. Bake 11 minutes or until edges are lightly

browned. 9. Cool on rack.

1. Preheat oven to 350°F. 2. Place 24 paper baking cups in muffin tins. 3. Mix dry ingredients thoroughly. 4. Mix remaining ingredients; add to dry ingredients.

Stir until dry ingredients are barely moistened.

Fill paper cups two-thirds full. 6. Bake about 20 minutes or until toothpick inserted

in center comes out clean. 7. Remove from muffin tins and cool on rack. 8. Freeze cupcakes that will not be eaten in the next

few days.

Peanut Butter-Date Spread The dates and juice make this peanut butter-date spread lower in fat and calories per tablespoon than plain peanut butter. However, it is still fairly high in fat, so balance it out with lower fat choices elsewhere. About 3/4 cup Per tablespoon: Calories............ Total fat..............

..........5 grams Saturated fatty acids ..........

.......... 1 gram Cholesterol.

.............. Sodium......

..Trace "No-salt-added" peanut butter Dates, chopped

1/3 cup Orange juice

3 tablespoons Orange rind, grated

1/4 teaspoon

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1/2 cup

1. Mix all ingredients. 2. Use as a spread on melba toast or lowfat crackers.

Questions Older People Ask

Food Facts for Older Adults

New information about nutrition seems to come out each day. Often, the information does not address the concerns of older adults. This section answers some common questions older people ask about nutrition.

or vitamins that can help prevent memory loss?

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As of now, there is no reliable evidence that any foods or vitamins can help prevent memory loss such as occurs in Alzheimer's disease. Choline and lecithin have been tried to treat Alzheimer's, but neither was successful. People with Alzheimer's are at a greater risk for developing nutritional deficiencies, which can cause additional problems. Other kinds of severe memory loss and confusion are caused by excessive alcohol intake or by a deficiency of vitamin B-12 or folate. A B-12 deficiency can sometimes be reversed by injections of this vitamin. It's important for anyone showing signs of memory loss and confusion to have a complete checkup, including a nutritional evaluation. Ask your health care provider.

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