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My Plate for Older Adults offers healthy, balanced diet

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In June 2011, the U.S. government introduced MyPlate, a new tool to help Americans make healthy food choices.  MyPlate recommends making half your plate fruits and vegetables, eating more whole grains and choosing low-fat dairy products and lean proteins. 

All Americans can improve their diet by eating the MyPlate way but older adults can especially find MyPlate a valuable resource.

Older adults usually need fewer calories than younger adults, but they still need as many (or even more) vitamins and minerals. For older adults, it’s important to choose foods with high levels of vitamins and minerals per serving. 

MyPlate for Older Adults shows examples of foods that meet these special needs — bright-colored vegetables, such as carrots and broccoli; deep-colored fruits, such as berries and peaches; whole grains and fortified cereals; low-fat protein sources, such as beans, nuts, fish and tofu; low- and non-fat dairy products; and a variety of drinks. 

It also shows pictures of frozen, dried and canned foods as well as fresh, since these often cost less and are easier to store and prepare. 

Several examples of drinks such as water, tea, coffee and soup, are included since it is important for older adults to drink enough fluids, especially in hot weather.

As well as showing good food choices, MyPlate for Older Adults shows the importance of regular exercise, with pictures of older people walking, running errands, lifting weights and doing household chores. For more information, go to www.ChooseMyPlate.gov.

‘Matter of Balance’ training

On May 8, a one-day training, “Matter of Balance,” will be offered at the Carroll County Extension office for those working with senior citizens and older adults to help them manage and reduce their fear of falling and increase activity levels. The session will be held from 9 a.m.-4 p.m. The session is designed for community leaders and FCS Extension Agents 

After the training, coaches will work in pairs in their communities to conduct eight two-hour sessions for groups of 10-12 participants.

Instruction will be provided by Nicole Peritore, Get-Moving Kentucky Coordinator. with the University of Kentucky Health Education Extension Leadership program. Lunch is $12.

Pre-registration is required. Extension agents can call the Carroll County Extension office by 4 p.m. Tuesday, May 1. Agents are to register online.

4-H Sewing changed

We have cancelled the 4-H Sewing project classes scheduled for Thursday afternoons from 4-6:00 p.m. since youth have had conflicts with other afterschool activities.

The 4-H sewing team is planning a Youth Summer Sewing Camp for beginning and new youth sewers at the Extension office in July for youth ages 8-14. The camp will run from 9 a.m.-noon each day with a picnic on Friday after projects are completed.

I wish to thank the 4-H/youth sewing project leaders who are working with me in planning our youth sewing, including Helen Cannon, Betty Lou Kemper, Martha Moorman and Staycee Castelein.

Dates of interest

April 25:Extension Homemakers Council, noon, Carroll County Extension Office. Bring sack lunch.

April 25:Carroll County Senior Event meeting, 1:30 p.m. Carroll County Extension Office.

April 25 and May 9, 16, 23 and 30:4-H Foods, 3:30 –5:30 p.m. Carroll County Extension Office

May 8: Matter of Balance In-Service, 9 a.m.-4 p.m., Carroll County Extension Office

 

Grace Angotti is Carroll Co. Extension agent for family and consumer sciences. Call her at (502) 732-7030 or send e-mail to gangotti@uky.edu.