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Health Information

Healthy Eating with MyPlate¹

Eating healthy foods is important for everyone—including older people.  Healthy eating involves eating foods from all five food groups.  The MyPlate graphic,created by the U.S. Department of Agriculture, is an easy way to remember how to eat healthy. Eating foods from all five food groups is important to help reduce the risk of developing high blood pressure, diabetes, and heart disease. And eating protein such as low-fat meats, seafood and dairy or soy products can help maintain muscle mass.

Fruits contain carbohydrates which give you energy and fiber that keeps your digestive system working.  And they are high in important nutrients including potassium, vitamin C and folate, and low in fats, sodium, calories, and cholesterol.

Vegetables include dark green vegetables such as broccoli and spinach, red and orange vegetables such as carrots, tomatoes and sweet potatoes, starchy vegetables such as corn and potatoes, and legumes such as kidney beans and peas.  Vegetables are important sources of fiber and nutrients such as potassium, folate, and vitamins A and C.

Grains include foods made from wheat, rye, rice, oats, cornmeal, barley, or other cereal grain. This includes things like pasta, bread, and breakfast cereals.  Grains provide lots of important nutrients including complex carbohydrates, several B vitamins, dietary fiber, and minerals such as magnesium, selenium, and iron.

Proteins provide important nutrients including B vitamins like niacin, riboflavin, and B6, vitamin E, zinc, and magnesium. They help build and repair tissue and give you energy. They also help your body fight off infections.  Protein foods include foods like lean (low-fat) meats and poultry, seafood, eggs, beans, nuts, seeds, and soy products.  Beans and peas count as vegetables if you eat meat, poultry and fish regularly. If you are a vegetarian than beans, nuts, seeds, and soy products count as protein.

Dairy is important in keeping bones strong.  Dairy also provides important nutrients such as calcium, potassium, and vitamin D.  Dairy is not part of the MyPlate visual. It usually is shown separately as a cup or bowl. Older adults should consume about three cups per day.

So, when you sit down to eat, look at your plate and think about the important five food groups!

 

¹ MyPlate was developed by the US. Department of Agriculture, https://www.myplate.gov/

IMPORTANT: HOLIDAY SCHEDULE FOR MEAL DELIVERY

Dear Meals on Wheels Clients,

This year all three winter holidays—Thanksgiving, Christmas and New Years—are on Thursdays. We are moving our delivery day from Wednesday to the Tuesday before each of the holidays. Delivery dates will be:

• Week of Thanksgiving—delivery on TUESDAY, November 25^th
• Week of Christmas—delivery on TUESDAY, December 23^rd
• Week of New Years—delivery on TUESDAY December 30^th

Delivery times will remain the same–between 10:00AM to 11:30AM. Let us know if you will not be home to receive these deliveries (215-968-4233).

Happy Holidays from your friends at Woodside Meals on Wheels.