What’s on your plate? Are you making every bite count? May is older American month - a life stage of adults that are age 60 and older. This group is at risk for chronic disease like diabetes and cardiovascular disease, as well as changes in bone and muscle mass. Because of multiple medications and chronic diseases, adults over 60 are not absorbing the nutrients as efficiently as previously, so it's harder to stay well nourished.
As we age, we need the same amount of nutrients, just fewer calories, so it's important to make wise food choices, consuming more nutrient dense foods. Being careful of our portion sizes will help to control the caloric intake. Here are a couple of ideas for adding some important foods to your diet:
- Add sliced fruits and vegetables to meals and snacks.
- Drink 3 cups of fat-free or low-fat milk throughout the day to keep bones strong. Cheese, yogurt, and buttermilk can also be substituted for the milk.
- Consume adequate protein to help prevent loss of lean muscle mass. We get protein from meats, eggs, milk and cheese.
- Drink plenty of liquids. Elderly people do not have the thirst sensation that younger adults have, so they must make the effort to drink fluids throughout the day!
Most of all, don’t forget to stay active to help support our balance and mobility. Even a daily walk can make a huge difference!
Remember, age is only a number—to stay young at heart and in body, eat a healthy diet and keep moving!
This month I’m featuring the Broccoli-Cheddar Frittata recipe. This dish is a great way to get your protein and vegetables. This egg dish provides a quarter cup serving of vegetables during breakfast and uses reduced-fat cheddar cheese and non-fat milk to limit fat. This is an easy breakfast option because you can prep and cook in about 30 minutes! I hope you enjoy!
Ingredients
- 1 package (10-oz) frozen chopped broccoli
- 1/4 cup water
- 8 eggs
- 1/4 cup nonfat or low-fat milk
- 2 teaspoons prepared mustard
- 1 teaspoon seasoned salt
- 1/8 teaspoon pepper
- 3/4 cup shredded reduced-fat cheddar cheese (3 oz)
- 1 tablespoon Chopped green onion
- 1 small carrot, diced
- nonstick cooking spray
Directions
- Combine broccoli, carrot, if desired, and water in 10-inch nonstick skillet. Cook over medium heat until tender, stirring occasionally to break up broccoli, about 10 minutes; drain well.
- Beat eggs, milk, mustard, salt and pepper in large bowl until blended. Add broccoli mixture, cheese and green onion; mix well.
- Coat same skillet with cooking spray; heat over medium heat until eggs are almost set, 8 to 10 minutes.
- Remove from heat. Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. Cut into wedges.
Notes:
Broil option: After removing from heat, frittata can be broiled, 6 inches from heat until eggs are completely set and no visible liquid egg remains, 2 to 3 minutes.
Three ways to serve a frittata: Serve wedges right from pan, slide uncut frittata topside-up onto platter, or invert it onto platter to show its nicely-browned bottom.
(Source: www.myplate.gov)
