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The questions and answers below are categorized under the following topic:

Weight Maintenance and Exercise

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After my yearly physical last week, my doctor told me that I need to lose weight. I have no dietary restriction and am looking for a diet consisting of approximately 1200 calories per day with menu suggestions for seniors. Do you have any ideas?
Here are several tips that will help you achieve your weight-loss goals in a healthy manner:

  1. Plan a morning meal that provides energy. Breakfast foods that provide a good source of fiber, carbohydrates, vitamins and minerals are: cereal and milk, yogurt and toast, a whole grain muffin topped with peanut butter and a glass of skim milk. These are a few quick, tasty, and healthy options.
  2. Attend a congregate meal site regularly. Meal programs provide seniors with a nutritious, hot meal at noon and a chance to socialize. Or, if you prepare lunch at home, sandwiches, pasta, and soups can be packed with nutrition, easy to prepare, and full of flavor. Top a sandwich with green peppers, leaf lettuce, carrots and cucumbers, or choose soup full of vegetables, potatoes, and beans.
  3. For dinner, bake or broil poultry or fish with a light coating of crushed high-fiber cereal and chicken broth. Dip chicken or fish in broth and then coat with cereal before baking or broiling. Complete your meal with rice and beans and a fruit salad. For another winning dinner, mix cooked pasta with a package of cooked frozen vegetables. Top with your favorite marinara sauce and a sprinkle of Parmesan cheese. Add a mixed green salad with vinaigrette dressing and you have a delicious, low-fat, and easy meal.

For more information about nutrition, visit www.seniornavigator.org and type in the topic Nutrition and your ZIP Code
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