Lifetime nutrition: eating healthy isn't kid stuff

Everyone, including senior citizens, needs good nutrition. Regular meals that include foods from all the food groups, in the appropriate amounts, add to the basic feeling of well-being that accompanies good health. Yet those past 50 do have some nutrition needs peculiar to their age bracket.

Calorie needs decrease as activity and muscle mass decrease, lf a person required 2,700 calories at 30, at 80 years of age that same person may get by with closer to 2,100 calories per day. Yet the nutrient needs remain the same--with the exception of iron for women, which decreases with the cessation of menses.

Logic would dictate that with the decrease in calorie needs but the maintenance of nutrient needs, each food eaten must be nutrient-packed. The fudge-factor for empty-calorie (no nutrients) foods gets smaller and smaller as we age. In reality, few can afford empty-calorie foods at any age.

The percent of calories as fat remains the same as earlier in life--30 percent. A lesser amount, 20-25 percent, may be even more healthful for those more than 2 years of age. Currently Americans are consuming around 34 percent of calories as fat! Filling the plate with fewer fatty foods could reduce the increasing percent of those who are obese. Read food labels to add up the grams of fat consumed daily; the labels say that 65 grams are plenty for 2,000 calories.

The Over-50 Crowd

Scientists are recommending that everyone over 50 supplement their diets with vitamin [B.sub.12], the nutrient found mostly in animal products. This vitamin is essential in the steps the body takes to make DNA, a constituent of every ceil. Lacto-ovovegetarians consume sufficient [B.sub.12] in milk and eggs. Those who eliminate dairy products from their diets need to take a supplement or read the labels on their favorite brand of soymilk, meat alternates, and/or ready-to-eat cereals. Nutritional yeast (not brewer's yeast) will have the vitamin only if it has been fortified. Read the label. Everyone needs [B.sub.12], but as the human system ages, less hydrochloric acid is produced. The acid is needed in the beginning steps of the digestion of proteins to which [B.sub.12] is attached.

The need for calcium continues even though the bones are not growing. Blood levels must remain constant for heart muscle activity. Without the ingestion of adequate calcium the mineral is pulled from bones, leading to osteoporosis and broken hips, faultily fitting dentures, and increased potential for fractures in general. Two cups of milk per day plus the calcium in foods will protect the bones. For those who choose not to drink cow's milk at any age, read the food labels for percent of daily value (DV), and strive to reach 100 percent. Or take a calcium supplement.

The skin of older people does not begin the process toward vitamin D as efficiently as it did a few (or many) years back. Vitamin D is necessary for the absorption of calcium from foods. Read food labels on cereal and milk to be sure D is in the day's diet in the recommended amounts--100 percent of the Daily Value.

Choosing a variety of foods in the appropriate serving sizes from the Vegetarian Food Pyramid will assure adequate nutrition not only for the over 50 crowd but for all ages. We all need the previously mentioned nutrients. Those over 50 have specific reasons for paying attention to them. Read food labels for products in these recipes to be sure the foods chosen provide good sources of vitamins [B.sub.12] and D as well as the mineral calcium, all within the appropriate calorie allotment. These recipes include a variety of foods for a variety of nutrients.

POTATO LEEK SOUP

2 medium-size leeks
1 clove garlic, minced
1 T. olive oil
2 medium potatoes
2 cups vegetable chicken-flavored
  broth
1 cup milk (soymilk)
1/2 cup loosely packed watercress

Clean leeks thoroughly, and toss tough tops. Cut into 1/4 inch slices. In a large pot, saute leeks and garlic in oil. Add potatoes and broth. Simmer for 30 minutes. Blend in blender with milk and watercress; save four sprigs for garnish. Blend until nonliquid ingredients are just chopped. Return soup to cooking pot, and heat thoroughly. Serve in bowls with sprig of watercress garnish. Serves 4. Per serving: calories: 168; protein: 7 grams; carbohydrate: 26 grams; fat: 4 grams; calcium: 128 milligrams; cholesterol: 2 milligrams.

LENTIL RICE TOMATO SOUP

1 medium onion, chopped
1/4 cup water
1 cup dry lentils
1/2 cup brown rice, uncooked
4 cups water
2 1/2 cups tomatoes
1/2 cup tomato sauce
  salt to taste
1/4 t. basil

Saute onion in water until soft. Add lentils and rice, and stir. Add water, and bring to boil. Simmer until lentils and rice are done. Add tomatoes, tomato sauce, salt, and basil. Add water to desired consistency. Serve hot. Serves 4. Per serving: calories: 230; protein: 11 grams; carbohydrate: 47 grams; fat: 1 gram; calcium: 53 milligrams; cholesterol: 0.

CUCUMBER AND YOGURT SALAD

2 medium cucumbers, peeled and
  sliced thinly
1/2 cup plain low-fat yogurt (soy
  yogurt)
2 T. lemon juice
1 T. dillweed, fresh or dry
1 1/2 t. salt

Layer cucumbers with salt. Weigh contents down, and leave at room temperature for 2 hours. Rinse with water, and drain well. Add the remaining ingredients. Toss to mix. Chill. Serves 4. Per serving: calories: 39; protein: 2 grams; carbohydrate: 7 grams; fat: 1 gram; calcium: 73 milligrams; cholesterol: 2 milligrams.

FRUIT AND COTTAGE CHEESE SALAD

1 cup orange sections
1/2 cup seedless grape halves
1/4 cup chopped dates
1 cup cottage cheese
1/3 cup plain low-fat yogurt
1 banana, diced
  lettuce
1/4 cup shredded coconut

Combine orange sections, grapes, and dates; chill. Combine cottage cheese, yogurt, and banana. Mix gently but thoroughly. Fold chilled fruits into cottage cheese mixture. Serve on crisp lettuce. Sprinkle each serving with coconut. Serves 4. Per serving: calories: 154; protein: 9 grams; carbohydrate: 25 grams; fat: 3 grams; calcium: 89 milligrams; cholesterol: 4 milligrams.

SOYA CHICKEN FRUIT SALAD

2 cups diced soya chicken
1 cup sliced celery or water chestnuts
1 T. finely chopped green onion
1/4 t. salt
2 T. lemon juice
1 can (11-ounce) mandarin oranges,
  drained
1 can (9-0unce) pineapple chunks,
  drained
1/2 cup toasted slivered almonds
3 T. mayonnaise (soy mayonnaise)
1/2 t. grated lemon peel
  salad greens

Combine soya chicken, celery, green onion, salt, and lemon juice. Cover; chill for several hours. Just before serving, add oranges (reserve several for garnish), pineapple, and almonds. Combine mayonnaise and lemon peel. Add salad mixture carefully so as not to break fruit pieces. Spoon into bowl lined with greens. Garnish with reserved orange sections. Serves 8. Per serving: calories: 136; protein: 7 grams; carbohydrate: 12 grams; fat: 9 grams; calcium: 51 milligrams; cholesterol: 2 milligrams.

CASHEW CASSEROLE

1 cup onion, chopped
1 cup celery, chopped
1 can (no. 2) chow mein noodles
1 cup raw whole cashews
1 can mushroom soup
1/2 can water
1/2 cup grated American cheese
1 can (13-ounce) diced soyameat,
  chicken-style
1 can (4 1/2-ounce) sliced mushrooms

Mix all ingredients together, and bake in a covered greased casserole at 350[degrees]F for 45 minutes. Serves 6. Per serving: calories: 371; protein: 15 grams; carbohydrate: 22 grams; fat: 26 grams; calcium: 108 milligrams; cholesterol: 12 milligrams.

VEGETABLE STEW

3 T. flour
1 t. salt
2 cups Grillers Crumbles
3 T. oil
1 can (10-ounce) tomato soup
2 cups water
4 medium potatoes, diced
4 medium carrots, diced
3 stalks celery, diced
1/2 cup onion, chopped
1 t. salt
1 bay leaf
1 cup peas

In a large pot, combine flour, salt, Crumbles; brown in oil. Add all remaining ingredients, except peas. Simmer covered for 45 minutes. Stir frequently, adding a little water if needed. Add peas; cook 15 minutes longer. Serve hot. Serves 8. Per serving: calories: 242; protein: 10 grams; carbohydrate: 29 grams; fat: 11 grams; calcium: 58 milligrams; cholesterol: 1 milligram.

YAMS IN ORANGE SAUCE

3 large yams, pared and sliced
2 cups orange juice
4 T. raisins
1/2 t. salt, or to taste
2 T. cornstarch

Combine all ingredients except cornstarch in saucepan. Add 3 cups of water; cook until yams are just tender. Lift yams out of liquid. Mix cornstarch with 1/4 cup cold water. Add to cooking liquid from yams, and cook until thickened. Pour thickened liquid over yams. Heat to serving temperature. Garnish with orange wedges. Serves 6. Per serving: calories: 134; protein: 2 grams; carbohydrate: 32 grams; fat: 0.3 grams; calcium: 21 milligrams; cholesterol: 0.

Stir-fry Vegetables With Tofu

1/2 can Choplets, cut into strips size
1/2 onion, sliced thinly
1 clove garlic, minced
1 T. olive oil
1/2 pound tofu, cubed
1 small bunch broccoli, cut into bite-size pieces
1/2 head Chinese cabbage, shredded
2 packages G. Washington golden broth
1/2 t. salt (optional)
1/4-1/2 cup broth from Choplets

Stir-fry Choplet strips, onion, and garlic in oil. Add tofu and broccoli. Stir-fry for 2-3 minutes until broccoli begins to cook. Add remaining ingredients, and cook 1-2 minutes. Cover, and continue to cook until crisp tender. Serve with rice or noodles. Serves 4. Per serving: calories: 195; protein: 19 grams; carbohydrate: 12 grams; fat: 10 grams; calcium: 178 milligrams; cholesterol: 0.

Turkey Tetrazzini

1 package (8-ounce) linguini or
  angel hair spaghetti
1 medium onion, diced
2 T. olive oil
1/4  cup all-purpose flour
2 3/4 cup milk
1 can (2 1/2-ounces) sliced
  mushrooms
1/2 t. McKay's Chicken-Style
  Seasoning
1/2 t. salt
1/4 cup grated Parmesan cheese
2 cups cubed Worthington
  turkey
1 2-ounce jar pimiento
2 T. chopped fresh parsley

Cook pasta according to package directions. In a large pot, saute onion in olive oil. Add flour; stir until blended. Add milk; stir to avoid lumping. Add mushrooms and seasonings; cook until mixture is slightly thickened. Add vegetarian turkey, pimiento, parsley, and pasta. Heat thoroughly. Serves 6. Per serving: calories: 315; protein: 15 grams; carbohydrate: 35 grams; fat: 14 grams; calcium: 179 milligrams; cholesterol: 14 milligrams.

Carrot Peanut Salad

1/3 cup mayonnaise (soy mayonnaise)
2 T. orange juice.
4 cups shredded carrots
1/2 cup chopped salted peanuts
1/3 cup raisins

Mix mayonnaise and orange juice well. Add remaining ingredients, and toss. Chill at least 1 hour. Serves 6. Per serving: calories; 146; protein: 4 grams; carbohydrate 18 grams; fat 8 grams; calcium: 37 milligrams cholesterol: 2 milligrams.

Georgia E Hodgkin, Ed.D., R.D., F.A.D.A. serves on the faculty of the Department of Nutrition and Dietetics, School of Allied Health Professions, Lorna Linda University, Lorna Linda, California.

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COPYRIGHT 2004 Gale Group