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Tips offered on achieving a healthy eating routine

Visiting Nurse and Hospice of Fairfield County is offering tips for senior citizens on how to achieve a healthy eating routine. The agency recommends:

eating many different colors and types of fruits and vegetables. If eating canned foods, rinse them off to eliminate unnecessary salt;

ensuring that at least half of the dietary grains are whole grains, not processed or refined. Eating more fiber, such as beans, nuts, seeds, fruits and vegetables, helps to prevent stomach or intestine problems;

limiting fat, eating lean meat and removing the skin from poultry. Grill, steam, poach, bake or broil food instead of frying, and use low-fat dairy products;

drinking 6 to 8 ounces of non-alcoholic, non-caffeine fluids a day, preferably water. Fruits like grapes and melon, soup, Jell-O, pudding, milk and juice are good sources of fluid. Ice cubes made from juice and dropped into a glass of water for flavor is a good alternative. Avoid empty calorie sugary drinks;

eating small frequent meals instead of three large ones a day.

Additionally, the agency said women who are active need 2,000 to 2,200 calories a day and men 2,400 to 2,800 a day. Women who are somewhat active need 1,800 calories a day and men 2,200 to 2,400 a day. Women who are not active need 1,600 calories a day and men 2,000 a day.

For more information, contact Melody Matheny Orpen, community health coordinator at Visiting Nurse and Hospice of Fairfield County, at 203-762-8958, ext. 312.

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