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8 / Balanced Care Method Workbook Healthy DietOmega-3-Rich FoodsOmega-3 is an essential fatty acid that hasbeen shown to support heart health andbrain function. 1 to 3 servings a day is advised.Some omega-3 rich foods to include inthe diet:• Cold-water, fatty fish– Salmon– Tuna– Mackerel• Walnuts• Dark, leafy greens– Spinach– Swiss chard– Kale– Mustard, turnip, beet,and collard greens• Flaxseeds and chia seeds (can sprinkle onyogurt or salad)• Omega-3 enriched eggs – Look for“pastured” or “cage-free” versionsTea & WaterPlenty of fresh water is good for everyoneand a much better thirst-quencher thanjuice. The Balanced Care Method alsoencourages drinking several cups of teadaily. Black tea is fine, but the healthieroption is a decaffeinated jasmine, greenor herbal tea. Try fresh ginger, chamomileand peppermint teas for a soothing effect,adding a bit of honey or lemon juice formore flavor.It is very important to make sure your clientis drinking enough fluids; according to theMayo Clinic, men and women should consumeat least 8 glasses of water a day to avoiddehydration. More may be necessary if yourclient takes medications that have diureticor laxative effects. Dehydration can result invery serious consequences and should bemonitored closely.Symptoms can include:• Fatigue• Headache• Dry mouth• Little or no urination• Muscle weakness• Dizziness or light headedness• Confusion and forgetfulness• Deep rapid breathing or an increasedheart rateHere are several suggestions to ensure yourclient consumes the adequate amount offluids each day:• Encourage your client to drink before he orshe feels thirsty• Help keep him or her hydrated by havingwater or tea nearby for sipping throughoutthe day• Serve water or tea before serving food atmeals• Foods such as soups and raw fruits andvegetables are also an excellent ways tostay hydratedCoffeeMany people enjoy a cup of coffee in themorning before or with their breakfast. Whilesome believe that coffee is not good for you,recent studies suggest that moderate coffeeconsumption can help stave off Alzheimer’s
9 / Balanced Care Method Workbook Healthy Dietand dementia. As long as no doctor’s orderprevents it, a few cups of coffee a day are fine.Note: If your client has trouble sleeping, itmay be wise to limit coffee consumption tothe morning hours (before lunch).Dairy & MeatThe North American diet is largely made upof animal products. While meat and dairydo contain protein and minerals, they alsocontain saturated fat, which can threatenheart health when consumed in largequantities.Meat and dairy do not need to be purgedfrom diets completely, but most people willenjoy better digestion and overall health ifthey limit their consumption.Try to keep meat consumption to a fewtimes a week, if possible. Also observe atrue serving size, which is 4 ounces of meat(about the size of a deck of cards). Whenchoosing meat:• Look for lean meats such as chicken, turkeyand tenderloin cuts• Minimize processed meats like hot dogsand chicken nuggets• Cook meat in a way that renders its fat:roasting, baking or stewing is better thanfryingTry to substitute extra-virgin olive oil forbutter whenever you can; most times yourclient won’t know the difference. Full-fator “whole” milk products contain a lot ofsaturated fat and should be limited. Lowfator skim versions, however, are excellentsources of protein, calcium and vitamin D.In addition, unsweetened or Greek yogurtswith live cultures and probiotics are healthyalternatives to more full-fat dairy products.They contain “good” bacteria that aid indigestion and promote overall health.SaltWe all need some salt in our diets tomaintain proper body function, but mostindividuals consume too much. So muchin fact, that many older adults are on lowsaltdiets due to high blood pressure, heartdisease, stroke and osteoporosis.To add flavor to foods without using as muchsalt, try these easy tips:• A squirt of lemon juice before serving canhighlight flavors much like salt does• Fresh herbs add flavor to salads, roastmeats and cooked vegetable dishes• Use low-fat, reduced sodium stock or brothfor cooking and added flavor to the foodwithout saltSweets & SugarAs people get older they tend to developmore of a sweet tooth. Though other tastesfade, many seniors retain the ability to tastesweet things, and therefore crave them.Refined sugar and other sweets should havea very limited role in the diet in order to avoidblood sugar spikes, stress on the pancreasand empty calories. A piece of fruit is amuch healthier way to end a meal while stillsatisfying the craving for something sweet;applesauce, dried fruits and low-fat yogurtwith fresh fruit are all good options.Not all sweeteners are created equally.Levels of processing and how our bodieshandle sweeteners means some are easieron our systems than others.Preferred Sweeteners: Honey and AgaveSweeteners to Avoid: White sugar and Cornsyrup and foods containing high fructosecorn syrup
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AboutHome Care AssistanceAt Home Ca
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