November 2019

Dear Members and Friends of the Church of the Holy Communion:

Beautiful autumn is upon us, and with it, we find ourselves enjoying special holiday festivities and feasts. We look forward to cooking our favorite Thanksgiving turkey with giblets, stuffing and gravy. Then we bake pumpkin, mincemeat and apple pies along with whipped cream or ice cream. And to start the celebration, we may have several hors dourvres, and perhaps egg nog or other beverage just to ease into a fitting celebration. We like to think that we have eaten well. But have we?

Healthy eating is important for everyone. Especially in adults age 65 and older, in order to support good health, promote recovery from illness and to maintain overall physical functioning, the following is suggested: Good sources of protein include eggs, fish, chicken, beef and pork. In addition, plant sources of protein include soy and quinoa. Eight ounces of milk provides eight grams of protein.

Try to include protein with each meal and snack.

Calcium and Vitamin D: Good sources include milk, yogurt and cheese. Some people who are lactose intolerant will find other sources such as leafy greens and cruciferous vegetables (i.e. broccoli), in fatty fish (i.e. salmon), and fortified foods such as orange juice.

A well-balanced meal includes a lean protein, a serving of fruits and vegetables, whole grains, a healthy fat and some dairy. Portion control is important. For protein serving size: use the palm of your hand or deck of cards as a guide for the recommended 3 ounces. For fruit, a fist-sized apple or orange or equivalent is good. For grains, about ½ -cup cooked works well. Servings of vegetables may be unlimited, as we often do not get enough to provide needed nutrients and fiber.

The following suggestions are recommended for recovery following an illness or hospital stay.

*Eat foods rich in Vitamin A, vitamin C and Zinc.

*Try to have 40 grams of protein daily.

*Eat five or six small meals a day rather than three.

Find information on healthy choices at the United States Department of Agriculture’s choosemyplate.gov.

With love and care, Judy Gardner, Parish Nurse November, 2019

Korczak, R. Eating Well. Thrive. Summer, 2019