Page 106 - Guerin Media Ltd | Active Retirement Ireland Members Annual 2016
P. 106
NUTRITION AS WE GET OLDER HEALTH AND WELLNESS
adult begins with connecting breakfast. Oatflakes remain downs throughout the day. Our
with your younger self, recalling popular in Ireland but if you fancy digestion is at its best from about
those kitchen scenes, smells and a change why not try buckwheat 12 noon to 4pm. This is the time
tastes and trusting that what you flakes, barley flakes or rye flakes we are most efficient at digesting
learned then has as much, if not for a change. More exotic flakes and assimilating nutrients from
more, relevance today! hitting the breakfast bowls of the our food. Not to say that it won’t
RISE AND SHINE younger crowd include quinoa happen at any other time, but
There is no meal more important and amaranth flakes. Not true to get the most from your food,
than breakfast! Not quite grains, but seeds, both quinoa and having your largest meal of the
breaking news yet overlooked amaranth have a superior protein day during this period is ideal.
by many. A well thought out content which may be preferable Again, this is how we used to eat
breakfast should mirror the to heavier animal based proteins not too long ago and it provided
extra energy felt by most for those with impaired digestive more fuel for the active working
people at the beginning of the function or appetite, convalescing body, when it was most needed.
day. Carbohydrate-rich from or those with difficulties chewing Nowadays, carers have taken us
wholegrains and fruit with a and swallowing. Poached or out of the home during the day
moderate serving of protein will boiled eggs or baked beans served with most families cramming in
provide sustenance to keep you with wholegrain bread and grilled the largest meal at the end of
going all morning. Carbohydrates tomato also hit the right notes the day. Nutritionally speaking,
are the preferred fuel for the for the perfect start to your day. we are better off having our main
body, providing energy, fibre as With recent scares surrounding meal during the middle part of
well as vitamins and minerals. processed meat, the “full Irish” is the day. Not only does it give us
Harping back to the old days, best kept to a minimum if at all as more time to burn up the calories
porridge is still a favourite choice it is high in unhealthy fat, salt and consumed during this larger
for most of us, particularly during nitrates, low in fibre and lacking meal, but also provides the “fire
the colder months of the year. A in vitamins and minerals. in the belly” to break down our
handful of blueberries, milled or MAKE A MEAL OF IT MIDDAY! food into its end products which
soaked flaxseeds adds flavour, Our 24-hour body clock ticks away ultimately enhances the function
extra fibre, healthy fat, protein whether we are aware of it or of food as a source of energy and
and vitamins – bumping up the not. Differing organs and body nourishment for the entire body.
nutrition factor of this well-loved systems have their own ups and The “meat and two veg” meal
remains a popular choice for
Mighty Main Meal Planner - Divide your plate into 4 quarters! main meals today. However,
many studies have shown that
Protein Starchy Carbohydrate Colour Vegetables Green Vegetables two vegetable portions falls
short of what we really need
Meat Potatoes Carrots Peas in terms of plant based foods.
Fish Sweet Potatoes Butternut squash Green Beans Vegetables are our greatest ally
Poultry Parsnips Red/Yellow peppers Broccoli as we age, providing an easily
Beans Turnip Yellow Squash Brussels sprouts digested source of nourishment
Lentils Rice/Barley Courgette Spinach and a wealth of phytonutrients
Eggs Wholegrain Pasta Beetroot Chard that offer protection from
Wholegrain Bread Tomatoes* Kale cardiovascular disease, cancer
Aubergine Green Cabbage and diabetes. Their nutrient
Red cabbage Pak Choi content is greatly determined
Sweetcorn Salad Leaves by the colour, texture and the
Parsley plant part consumed. Vary your
Whites Legumes vegetables by choosing from a
Onions Leeks broad spectrum of plant parts-
Mushrooms Scallions roots, stems, leaves and florets
Garlic Green Peppers – to enjoy the enormous health
Leeks Cucumber* benefits from plant-based foods.
Seasonal and local vegetables
*Technically a fruit, but you wouldn’t put it in a fruit salad, would you? are generally nutritionally
106 Active Retirement Ireland www.activeirl.ie
adult begins with connecting breakfast. Oatflakes remain downs throughout the day. Our
with your younger self, recalling popular in Ireland but if you fancy digestion is at its best from about
those kitchen scenes, smells and a change why not try buckwheat 12 noon to 4pm. This is the time
tastes and trusting that what you flakes, barley flakes or rye flakes we are most efficient at digesting
learned then has as much, if not for a change. More exotic flakes and assimilating nutrients from
more, relevance today! hitting the breakfast bowls of the our food. Not to say that it won’t
RISE AND SHINE younger crowd include quinoa happen at any other time, but
There is no meal more important and amaranth flakes. Not true to get the most from your food,
than breakfast! Not quite grains, but seeds, both quinoa and having your largest meal of the
breaking news yet overlooked amaranth have a superior protein day during this period is ideal.
by many. A well thought out content which may be preferable Again, this is how we used to eat
breakfast should mirror the to heavier animal based proteins not too long ago and it provided
extra energy felt by most for those with impaired digestive more fuel for the active working
people at the beginning of the function or appetite, convalescing body, when it was most needed.
day. Carbohydrate-rich from or those with difficulties chewing Nowadays, carers have taken us
wholegrains and fruit with a and swallowing. Poached or out of the home during the day
moderate serving of protein will boiled eggs or baked beans served with most families cramming in
provide sustenance to keep you with wholegrain bread and grilled the largest meal at the end of
going all morning. Carbohydrates tomato also hit the right notes the day. Nutritionally speaking,
are the preferred fuel for the for the perfect start to your day. we are better off having our main
body, providing energy, fibre as With recent scares surrounding meal during the middle part of
well as vitamins and minerals. processed meat, the “full Irish” is the day. Not only does it give us
Harping back to the old days, best kept to a minimum if at all as more time to burn up the calories
porridge is still a favourite choice it is high in unhealthy fat, salt and consumed during this larger
for most of us, particularly during nitrates, low in fibre and lacking meal, but also provides the “fire
the colder months of the year. A in vitamins and minerals. in the belly” to break down our
handful of blueberries, milled or MAKE A MEAL OF IT MIDDAY! food into its end products which
soaked flaxseeds adds flavour, Our 24-hour body clock ticks away ultimately enhances the function
extra fibre, healthy fat, protein whether we are aware of it or of food as a source of energy and
and vitamins – bumping up the not. Differing organs and body nourishment for the entire body.
nutrition factor of this well-loved systems have their own ups and The “meat and two veg” meal
remains a popular choice for
Mighty Main Meal Planner - Divide your plate into 4 quarters! main meals today. However,
many studies have shown that
Protein Starchy Carbohydrate Colour Vegetables Green Vegetables two vegetable portions falls
short of what we really need
Meat Potatoes Carrots Peas in terms of plant based foods.
Fish Sweet Potatoes Butternut squash Green Beans Vegetables are our greatest ally
Poultry Parsnips Red/Yellow peppers Broccoli as we age, providing an easily
Beans Turnip Yellow Squash Brussels sprouts digested source of nourishment
Lentils Rice/Barley Courgette Spinach and a wealth of phytonutrients
Eggs Wholegrain Pasta Beetroot Chard that offer protection from
Wholegrain Bread Tomatoes* Kale cardiovascular disease, cancer
Aubergine Green Cabbage and diabetes. Their nutrient
Red cabbage Pak Choi content is greatly determined
Sweetcorn Salad Leaves by the colour, texture and the
Parsley plant part consumed. Vary your
Whites Legumes vegetables by choosing from a
Onions Leeks broad spectrum of plant parts-
Mushrooms Scallions roots, stems, leaves and florets
Garlic Green Peppers – to enjoy the enormous health
Leeks Cucumber* benefits from plant-based foods.
Seasonal and local vegetables
*Technically a fruit, but you wouldn’t put it in a fruit salad, would you? are generally nutritionally
106 Active Retirement Ireland www.activeirl.ie
