Nutrition & Healthy Eating for Older Adults | |
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This webinar was presented by: Eli Cruz Rodriguez
A little about Mr. Rodriguez, he has...
- BS Nutrition Science degree from UCD
- MS Lifespan, Nutrition & Dietetics from USC
- Certified Health Coach Certified Diabetes Peer Educator
- Registered Drug and Alcohol Counselor
He volunteers at the Mercy Brown Bag Program:
This program distributes nutritious groceries to seniors in Alameda County twice a month, free of charge. Each bag may contain fresh milk, tomatoes, green peppers, oatmeal, canned goods, and more, depending on availability. Generous donors also provide seasonal treats like frozen chicken or ham and stuffing during the holidays. The program even features a monthly newsletter with a “Vegetable of the Month” recipe, supporting healthy eating year-round.
🎥 Missed the Webinar? Watch the Recording Here:
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5 Main Objectives:
- Understand the important basic concepts of nutrition.
- Understand why creating healthy dietary habits is important for overall health.
- Understand the different types of nutrition-related chronic illnesses.
- Understand the importance of staying physically active.
- Learn to incorporate daily habit changes to improve wellbeing.
8 chronic illnesses or conditions affected by nutritional and lifestyle habits:
Can be prevented or improved with proper care.
- Overweight and Obesity
- Malnutrition
- Hypertension (High blood pressure)
- Pre-diabetes and Diabetes
- Cardiovascular Disease
- Osteoporosis (loss of bone strength)
- Sarcopenia (loss of muscle mass and strength)
Macronutrients and Micronutrients:
1) Carbohydrates: Main source of energy. Provides us with glucose (sugar), which is then used by our body to give us energy!
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Complex carbohydrates provide longer-lasting energy and keep our bodies full and satisfied for longer periods of time.
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Simple carbohydrates provide us with “quick” energy but do not keep our bodies full or satisfied.
Recommended Dietary Allowance: 45-65% of our daily amount of calories or at least 130g (females and males)
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Healthy Sources of Carbohydrates:
- Whole grain bread
- Oats
- Pasta
- Brown rice and quinoa.
- Beans vegetables, and fruits
2) Protein: Essential for muscle growth and repair, immune system support, hormone production, and energy production.
- When digested, proteins are converted into amino acids.
- Essential amino acids: the body is not able to make them; we need them from our diet.
- Non-essential amino acids: the body can make them; therefore, we don’t need them from our diet
- Recommended Dietary Allowance: 10–35% of our daily amount of calories; at least 46 g (for females) or 56 g (for males)
- Some research suggests that older adults may need more protein and recommends a range of 1.2 to 2.0 grams per kilogram of body weight.
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Healthy Sources of Protein:
- Poultry
- Seafood
- Lean Beef
- Lentils and Beans
- Dairy products
3) Fat: Essential for energy and cell function
- Insulation and protection of organs
- Hormone production
- Brain function, absorption of essential vitamins.
Unsaturated Fats: Healthy fats that are usually liquid at room temperature and are found in many plant foods and oily fish. Omega-3 Omega-6 Saturated Fats: Usually come from animal sources and are known to be solid at room temperature.
- Recommended Dietary Allowance: 20–35% of our daily amount of calories. <10% of calories come from Saturated Fats
- Sources of Healthy Fats: Avocados Olive Oil Salmon Walnuts Flaxseed
4) Vitamins & Minerals:
- Support a variety of body functions and prevent deficiencies.
- Such as vision, reproduction, bone health, skin health, immune system, flushing toxins, blood clotting, and nervous system function.
- Recommended Dietary Allowance: Depends on your age, gender, and type of vitamin and mineral. Sources: a variety of fruits, vegetables, animal-based food, and supplements. Check out 2020-2025 DGA
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2020-2025 dietary guidelines for Americans Recommendations—the basics:
- Reduce calories by decreasing intake of solid fats, refined grains, and added sugars.
- Emphasize the importance of dietary patterns, not just food alone.
- Encourage the intake of whole foods that are minimally processed.
- Balance your calories with physical activity.
- Eat more fruits, vegetables, and whole grains.
- Eat more fruits, vegetables, and whole grains.
Common Nutritional Mistakes:
- Overconsumption of processed foods: high in sugars, saturated fats, and non-nutritional food additives.
- Skipping meals: Can lead to overeating later and nutrient deficiencies.
- Inadequate Hydration: Essential for digestion and overall health.
Creating a Healthy Meal Pattern:
- Incorporate Variety: Include different food groups to cover all nutrient needs.
- Portion Control: Balance the amount of food to avoid overeating.
- Meal Timing: Eat regular meals and snacks to maintain energy levels throughout the day.
2024 Recommendations for Physical Activity for Adults, >64
But check with your doctor if you haven’t been exercising recently and/or you have chronic medical conditions
- All older adults should avoid inactivity!
- Moderate-intensity exercise, 150 min/week.
- Aerobic activity to 300 min/week.
- Muscle-strengthening 2 or more days/week.
- Increase intensity with time or combine high-intensity with moderate-intensity exercises.
- Exercise improves balance.
- Chronic conditions may impact ability to exercise.
- And just remember that doing something is better than doing nothing.
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In Conclusion:
- Proper nutrition and physical activity are crucial for a healthy and active life.
- Make informed food choices and strive for balance in your diet.
- Start implementing small changes today to improve your eating habits and overall health.
Tips for Maintaining Healthy Eating Habits:
- Plan Ahead
- Read Labels
- Stay Hydrated
- Stay Active!
Scan or click QR Code for Eli’s contact information:
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Resources for Older Adults | | |
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Online Resources:
Community Resources:
1) Mercy Brown Bag Program: mercybrownbag.org
- Phone: 510-269-9640. Various locations throughout Alameda County.
2) J-Sei Nutrition Program: j-sei.org
- Provides hot & frozen lunches to clients with delivery on M, W, TH, and F. Additional food pantry items can be requested.
- Phone: (510) 654-4000 ext.105
3) Meals on Wheels: www.sosmow.org/meals
- For meal delivery service in Oakland, San Leandro, Hayward, Castro Valley, or San Lorenzo
- Call: 510-582-1263, ext. 118
- For meal delivery service in Fremont, Newark and Union City
- Call: 510-582-1263, ext. 156.
4) CalFresh (SNAP): benefitscal.com
- Assistance for individuals and families to purchase nutritious food
- Phone number: (510) 272-3663
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Staff Spotlight: Susan Musicant, DPT ✨ | |
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1) What are 3 words that describe you?
Late blooming flower
2) How long have you been with DayBreak Adult Care, and what brought you here?
I started working for DayBreak in 2018. I was working for Center for Elders Independence, in the same building. I was looking for a 20 hour a week position. I felt like my goals and goals of DB matched up well.
3) What do you enjoy most about your role?
The very best part of my work for DayBreak is working with “under-active” older adults in our virtual exercise program — “Get Your Zoom On”.
4) What do you enjoy doing outside of work? Any hobbies or interests?
Playing old time and celtic music on the fiddle with my partner — at the farmer’s market down the street.
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Thank you, Susan, for everything you do for our clients and community.
Your dedication is truly appreciated!
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At DayBreak, we’re dedicated to improving the lives of elders and family caregivers. Through essential services and compassionate care, we help them navigate challenges with dignity. Your donation ensures we can continue providing these critical resources to those who need them most. | |
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If you know an elder in need of our care and coordination services, or a caregiver seeking support, please encourage them to reach out to us at:
510-834-8314
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