Bloomington / Normal, IL

Working with the community... for a healthier community.

Nutritional Needs for Seniors

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By Lisa Dever, Administrative Service Coordinator, Evergreen Place Assisted Living

You are what you eat” is such an interesting quote. Obviously, if we eat carrots all the time, we don’t turn into a carrot, but our food choices do affect all aspects of our life. As we age, our bodies change and so do our nutritional needs. Naturally, our appetite changes along with our digestive system. Our metabolism slows down, and if depression is prevalent, we tend to have no appetite or overeat.

Older adults can reap great benefits from proper nutrition. It is an easy way to manage chronic health issues, assist with faster recuperation, boost energy levels, increase mental sharpness, and help with resistance to illnesses. Good nutrition provides your body with the correct balance of vitamins, minerals, and nutrients. Eating healthy has endless benefits and can improve your daily life on many levels!

Wholesome balanced meals give your body fuel to manage your energy level. Energy-zapping foods, which include sugar and saturated fats, react with the body and make us feel sluggish and tired. It’s all about eating the right foods at the right time.

Studies have shown people who consume more fruits and vegetables throughout the day had a more positive mood making them feel calmer and happier. It has been proven to have a contributing role in the development, management, and prevention of certain mental health problems.

Healthy eating is one of the best ways to prevent and control a variety of health problems including heart disease, high blood pressure, and diabetes. Adequate amounts of complex carbohydrates, essential fats, amino acids, minerals, and water all contribute to feelings of well-being.

Healthy eating is not a diet; it should be a new way of life! Start by adding more fresh fruits, vegetables, and whole grains into your meal plan. Cut back on food that has a lot of fat, salt, and sugar. Think of this new way of life as an exciting adventure. Experiment with new foods and recipes. Try the Lemon Chicken Orzo recipe that incorporates all of the major food groups: fruits, vegetables, grains, protein, and dairy.

Eating well is all about moderation, balance, and variety. Start slow and make changes over time. It’s all right to splurge once in a while, so you can still enjoy that bowl of ice cream — just not every night!

For more information about Evergreen Senior Living, please call Cathy Lais at 309-834-2603. Two communities conveniently located in Normal at 801 Gregory Street and 1701 Evergreen Boulevard. Evergreen Senior Living offers an affordable assisted lifestyle for seniors, both those eligible for Medicaid and those paying privately who are seeking the privacy and security of their own apartment with availability of personal assistance and support services.

Lemony Chicken Orzo

Ingredients

3/4 c.    uncooked orzo
1/4 tsp.    grated lemon rind
3 Tbsp.    fresh lemon juice
1 Tbsp.    extra-virgin olive oil
1/2 tsp.    kosher salt
1 tsp.    lemon pepper seasoning
1/2 tsp.    minced garlic
1/4 tsp.    honey
1/8 tsp.    freshly ground black pepper
1 c.    shredded chicken breast, cooked
1/2 c.    diced English cucumber
1/2 c.    chopped tomato
1/4 c.    dried cranberries
1/3 c.    thinly sliced green onions
1 Tbsp.    chopped fresh dill
1/2 c.    crumbled goat cheese

Directions

    Cook orzo according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.
    While orzo cooks, combine lemon rind and next six ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat. Add chicken and next four ingredients (through dill); toss gently to combine. Sprinkle with cheese. This dish can also be enjoyed as a cold summer salad.