• When you look at the nutrition label, think how the amount of fat or sodium compares to the amounts that are right for you for the whole day. Also think about what else you will be eating at that meal or that day that can help you moderate your total fat and sodium intake. If you choose a high-fat or high-sodium entree for one meal, make an effort to choose foods low in fat or sodium for the next meal. • The name and the picture can also provide clues to product composition. For example, "beef dinner" will generally have more beef than "beef with vegetables in sauce." The picture on the package should show the contents of the product too. 2 Decide what else to eat with the frozen dinner or entree. Most frozen dinners or entrees provide only 300 to 500 calories. They usually include about 2 to 2-1/2 ounces of meat, 1 to 1-1/2 servings of vegetables, and less than 1 serving of grain products such as rice or noodles. Large serving types-"for big appetites"-provide somewhat more. If the product is your main meal of the day, you'll probably want to eat something else with it. Try these easy, healthy additions: • a large whole-grain roll • a small salad or 1/2 cup of frozen vegetables (microwave it along with your dinner in a covered container with 2 teaspoons of water) • milk as your beverage, or yogurt or milk pudding for dessert • fresh or canned sliced fruit-which can top the yogurt or pudding If your frozen dinner or entree is high in fat or sodium, choose lower fat or sodium foods to go with it. Go easy on fatty spreads and dressing, and don't add salt at the table. 3 Make your own frozen meals-it's a great way to use leftovers and save money as well as time. Cook extra when you have time, and divide cooked meat or other main dishes into single portions on a microwave or oven-safe plate. (Plain sliced meat should have a lowfat gravy or other liquid to moisten it.) Add a serving or two of frozen vegetables with 2 teaspoons of water. Cover tightly and freeze promptly. For best quality, use your home-prepared dinners within 2 months. Food Facts for Older Adults Many Americans are overweight. Being overweight can increase your risk for high blood pressure, diabetes, heart disease, and certain cancers. Recent research suggests that people can be a little heavier as they grow older without added risk to health, although just how much heavier is not yet clear. Talk with your doctor to determine if your weight is right for you. As people age, they usually need fewer calories to maintain a healthy weight. Older people may become less active too. Achieving and maintaining a healthy weight should be an ongoing part of caring for your health. If you need to lose some weight, don't try to lose weight too fast and avoid extreme approaches. Remember, quick weight loss plans often deprive the body of important nutrients and usually don't keep weight off. Be Physically Active Physical activity can help reduce and control weight by burning up calories and should be part of a healthy lifestyle at any age. Moderate exercise that places weight on your bones, such as walking, helps maintain and possibly even increases bone strength in older adults— another good reason to exercise. Scientists looking into the benefits of exercise for older adults agree that appropriate exercise improves overall health at any age. Regular exercise can improve the functioning of the heart and lungs, increase strength and flexibility, and contribute to a feeling of well-being. You don't have to jog or do aerobics to ben- Reduce Calories, efit from exercise. Any regular physical activity is good. Regular brisk walking is an easy and enjoyable form of exercise that helps control weight, but you will benefit from any form of gentle exercise, even light gardening. Use your common sense to prevent injury when you exercise, and check with your doctor before beginning a vigorous exercise program or if you haven't exercised in a while. DID YOU KNOW??? Starchy foods such as breads, cereals, rice, pasta, corn, and potatoes are usually low in fat and provide fiber, as well as vitamins and minerals. Yet many people don't want to eat more breads and potatoes, because they think these foods are fattening. Actually, more calories are likely to come from the fat you put on these foods-butter, sour cream, or gravy-than from the "starch" itself. Eating more starchy foods is a good way to satisfy your appetite while watching your weight. Just go easy on the toppings! Not Vitamins and To lose weight you need to reduce the amount of calories you eat. But, you need to do this without giving up important nutrients. A weight-reduction diet will be difficult to follow if you always feel hungry. Choosing lowfat foods allows you to cut calories without sacrificing important vitamins and minerals. For example, 1 cup of skim milk has about the same amount of calcium as 1 cup of whole milk, but only traces of fat and half the number of calories. On the other hand, fatty spreads and dressings, sugary foods such as candy or soft drinks, and alcoholic beverages such as beer, wine, and liquors add calories to your diet but little or no nutrients. Limiting your intake of fats, sweets, and alcoholic beverages will help keep the calories in your diet down, without sacrificing nutrients. Some Advice About Our society's preoccupation with weight loss has created a multimillion-dollar industry that abounds with diet plans and claims. Some diet plans simply don't work at all, and others are harmful. Always seek the advice of your doctor or dietitian before you begin any special diet. Beware of diets that • make unrealistic promises-for example, dramatic weight loss in a short period of time. • include fasting. ⚫ eliminate one food group completely or include only one or two food groups. ⚫ have a daily caloric intake that exceeds your usual caloric intake. • do not allow you to have a favorite food on occasion. ⚫ include foods that are expensive or difficult to find. • require costly fees. ⚫ do not address changing your eating habits. The best advice for weight loss is not contained in any one diet, but simply follows some common sense ideas: • Consult your doctor. • Eat a well-balanced diet with a variety of foods from each food group. • Make a long-term commitment to healthy eating habits. • Include regular exercise. • Create or choose a plan that fits your food preferences. • Remember that radical changes are hard to make. Instead, begin to modify your intake by eating smaller portions and reducing fat, sugar, and, if you drink, alcoholic beverages. 3 DAY Wonder Diet |