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Nutrition for Senior Citizens 205• If you drink alcoholic beverages, do so in moderation.• Drugs interact adversely with certain nutrients. If in doubt,before you take them, find out.The guidelines cannot guarantee health and well-being as healthdepends on many things, including heredity, lifestyle, personality traits,mental health and attitudes, and environment, in addition to one's meals.Food alone cannot make you healthy, but good eating habits basedon moderation and variety can keep you healthy and even improve yourhealth. Experts from Health Agencies agree that following these guidelinesand eating well-balanced meals support:• Adequate energy to carry out daily tasks.• Good mental health and mental abilities.• Resistance to disease.• Recovery from illness, accident, or surgery.• Medication effectiveness.• Better management of chronic health problems to improvequality of life, mobility, and independence.
Chapter 17Vegetarian DietVegetarian diets can meet all the recommendations for nutrients. Thekey is to consume a variety of foods and the right amount of foods tomeet your calorie needs. Follow the food group recommendations for yourage, sex, and activity level to get the right amount of food and the varietyof foods needed for nutrient adequacy. Nutrients that vegetarians mayneed to focus on include protein, iron, calcium, zinc, and vitamin B 12.Nutrients to Focus on for VegetariansProtein has many important functions in the body and is essential forgrowth and maintenance. Protein needs can easily be met by eating a varietyof plant-based foods. Combining different protein sources in the same mealis not necessary. Sources of protein for vegetarians include beans, nuts, nutbutters, peas, and soy products (tofu, tempeh, veggie burgers). Milkproducts and eggs are also good protein sources for lacto-ovo vegetarians.Iron functions primarily as a carrier of oxygen in the blood. Iron sourcesfor vegetarians include iron-fortified breakfast cereals, spinach, kidneybeans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads,peas, and some dried fruits (dried apricots, prunes, raisins). Calcium is usedfor building bones and teeth and in maintaining bone strength.Sources of calcium for vegetarians include fortified breakfast cereals,soy products (tofu, soy-based beverages), calcium-fortified orange juice, andsome dark green leafy vegetables (collard greens, turnip greens, bok choy,mustard greens). Milk products are excellent calcium sources for lactovegetarians. Zinc is necessary for many biochemical reactions and also helpsthe immune system function properly. Sources of zinc for vegetariansinclude many types of beans (white beans, kidney beans, and chickpeas),zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milkproducts are a zinc source for lacto vegetarians. Vitamin B12 is found inanimal products and some fortified foods. Sources of vitamin B12 forvegetarians include milk products, eggs, and foods that have been fortifiedwith vitamin B 12. These include breakfast cereals, soy-based beverages,veggie burgers, and nutritional yeast.
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Food and NutritionDon RossOxford Bo
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Contentsl. Diet and Health 12. Nutr
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Chapter 1Diet and HealthINTRODUCTIO
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Diet and Health 3Prevention Trial p
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Diet and Health 5recognized and has
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Diet and Health 7elements, as well
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Diet and Health 9more visible in re
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Diet and Health 11drastically reduc
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Diet and HealthAloe veraGreenlipped
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Diet and Health 15bind tetracycline
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Diet and Health 17even a well-balan
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Diet and Health 19sugar, caffeine,
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Diet and Health 21commonly used rat
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Diet and Health 23However many stud
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Diet and Health 25day, such as offi
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Diet and Health 27• Nutritional l
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Diet and Health 29Sweetenersit appe
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Diet and Health 31servings). Two ba
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Diet and Health 33to validate and s
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Diet and Health 35Food Labeling Leg
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Diet and Health 37more reduction of
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Diet and Health 39is unlikely to ac
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Diet and Health 41: one who abstain
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Diet and Health 43Unlike apes, thei
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Diet and Health 45still the myth li
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Diet and Health479 -12 MonthsAt thi
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Diet and Health 49eat or purchase f
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Chapter 2NutrientsNutrients are sub
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Nutrients 53although elemental diat
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NutrientsDisaccharidesAre sugars fo
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Nutrients 57materials called lipids
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Nutrients 59in the absorption of Vi
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Nutrients 61weakness, low blood sug
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Nutrients 63Vitamin 8 5(Pantothenic
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Nutrients 65Vitamin C (Ascorbic Aci
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Nutrients 67CholineCholine is a cof
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Nutrients 691170, ,Kelp: 1093, (Mg
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Nutrients 71reasons have habitually
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Nutrients 73to nickel compounds hav
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Nutrients 75Because cow's milk and
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Nutrients 77supplements or food add
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Nutrients 79water intake in 1945 by
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Nutrients 81Sources and Requirement
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Chapter 3Function of FoodBody Compo
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Function of Food 85Metabolism of so
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Function of Food 87process is analo
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Function of FoodTable. Average Dail
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Function of Food 91diet are mainly
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Function of Food 93diets may be an
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Function of Food 95beneath the skin
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Function of Food 97are nutritionall
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Function of FoodTable. Protein cont
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Function of Food 101of the constitu
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Function of Food 103Whereas a litre
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Function of Food 105world, both Sou
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Function of Food 107with need. Mens
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Function of Food 109pregnancy may l
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Function of Food 111health problem
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Function of FoodVitaminsVitamins ar
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Function of Food 115. $ince pure cr
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Function of Food 117per cent more,
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Function of Food 119DeficiencyDefic
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Function of Food 121Starchy roots,
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Function of Food 123pregnant women
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Function of FoodDietary SourcesThe
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Function of Food 127of vitamin D, a
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Function of Food 129bacterial synth
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Function of FoodOne portion of meat
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Digestion and Absorption 133stomach
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Digestion and Absorption 135small a
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Food Safety and Preparation 137this
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Food Safety and Preparation 139a su
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Food Safety and Preparation 141refr
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Nutrition Disorder Related to Food
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Page 160 and 161: Nutrition Disorder Related to Food
Page 168 and 169: Chapter 7Meal PlanningBalanced diet
Page 170 and 171: Meal PlanningAdvantages of Breast M
Page 172 and 173: Meal Planning 167• RDIs for energ
Page 174 and 175: Meal PlanningNutrients• Energy gi
Page 176 and 177: Chapter 8Dietary GuidelinesWhether
Page 178 and 179: Dietary Guidelines 173nutritional c
Page 180 and 181: Nutrition for Pregnant Women 175fol
Page 182 and 183: Chapter 10Infant NutritionTWO MONTH
Page 184 and 185: Infant Nutrition 179vegetables with
Page 186 and 187: Chapter 11Young Children and Toddle
Page 188 and 189: Young Children and Toddlers 183Thes
Page 190 and 191: Young Children and Toddlers 185baby
Page 192 and 193: Chapter 12School Age ChildrenChild'
Page 194 and 195: School Age Children 189• Choose s
Page 196 and 197: School Age Children 191provide vita
Page 198 and 199: Chapter 13Adolescent NutritionTo de
Page 200 and 201: Adolescent Nutrition 195One of the
Page 202 and 203: Adult Nutrition 197component are no
Page 204 and 205: Chapter 15People living on low Inco
Page 206 and 207: People Living on Low Income 201to t
Page 208 and 209: Chapter 16Nutrition for Senior Citi
Page 212 and 213: Vegetarian Diet 207Tips for Vegetar
Page 214 and 215: Food Production and Processing 209s
Page 216 and 217: Food Production and Processing 211N
Page 218 and 219: Food Production and Processing 213-
Page 220 and 221: Food Production and Processing 215H
Page 222 and 223: Wheat 217in -1 % of Indo-European p
Page 224 and 225: Chapter 20Fats and OilsVegetable fa
Page 226 and 227: Fats and Oils 221oil (a mixture of
Page 228 and 229: Fats and Oils 223oils. Lightly hydr
Page 230 and 231: SugarDiabetesDiabetes, a disease th
Page 232 and 233: Sugar 227Europe exports excess prod
Page 234 and 235: Sugar 229although proper handling c
Page 236 and 237: MilkPasteurizationPasteurization is
Page 238 and 239: Milk 233seals ,and whales can conta
Page 240 and 241: Cheese 235s~pilraijngthe milk into
Page 242 and 243: Cheese 237increased risk of heart d
Page 244 and 245: Dried Fruits and Vegetables vegetab
Page 246 and 247: Dried Fruits and Vegetables 241can
Page 248 and 249: Dried Fruits and Vegetables 243of o
Page 250: C1:Jutneys, Pickles, Salted Vegetab
Page 253 and 254: 248 Chutneys, Pickles, Salted Veget
Page 255 and 256: 250 Chutneys, Pickles, Salted Veget
Page 257 and 258: Chapter 26Food Add itiveFood additi
Page 259 and 260: 254 Food Additiveis referred to as
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256 Food AdditiveAdditives Approved
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258 Food Packagingtamper resistance
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Chapter 28Principle of CookingTo co
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Chapter 29Food SpoilageMost natural
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264 Food SpoilageFig. Watery Soft R
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266 . Food Spoilagethe action of en
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268 Food PreservationDrying• Low
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270 Food Preservationrecipes for ce
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272 Food Preservationplace. Radiati
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Chapter 31Cooking Methods'Food prep
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276MeritsCooking Methods• Less ch
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278Demerits• Food can be scorched
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280 Cooking Methods• Frying lends
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282 Cooking Methods• Cost effecti
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28432,33,34, 36, 37, 38, 39, 49,57,
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286IndexPlenty 26, 31, 56, 100, 129
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