Nutrition Made Easy
Planning Your Meals
Finding Help in the Kitchen
Fun Solutions to Dining Alone
Order Resources
Helpful Links

Nutrition Made Easy

Things have changed since the days of the four food groups! It is now recommended that people of all ages include grains, fruits, vegetables, meats and beans, dairy and healthy fats in their diets. Here are some suggestions of what to incorporate into your meals and daily routine:

• Include dark green and deep yellow vegetables, berries, citrus fruits, lean, skinless meat and poultry, low-fat or fat-free dairy products and whole grains in your daily diet.
• Get your daily dose of fiber from raw, fresh, organic fruits and vegetables, whole grains and bran.
• Eat five small meals each day for energy, balance and consistent nutrition.
• As a general rule try to eat as much organic, raw and unprocessed foods as possible.
• Concentrate on getting your omega-3 and omega-6 fatty acids, which are most easily found in fish oil supplements.
• Drink plenty of water to help your body perform the important biological functions that keep you healthy. Dehydration increases your risk of headaches, infection and other problems.

Try to be conscious of unhealthy foods and habits:

• Stay away from foods with trans-fats and hydrogenated oils-like those found in many processed foods.
• Avoid fatty foods such as bacon, salami, ham, hot dogs and pepperoni. Trim all fat from beef and poultry and limit red meat.
• Avoid mood-altering substances like caffeine, cigarettes and alcohol.
• Try not to eat processed "junk foods" or anything that is made with white flour.

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Planning Your Meals

Looking for new ways to make planning a balanced diet a little easier? Knowing what to eat is not always the hardest part of eating well. Cooking and planning meals can also be a challenge. Try drawing up a weekly meal plan in advance. Planning ahead makes shopping trips easier, your meals better and minimizes food waste.

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Finding Help in the Kitchen

You may like the idea of having some help in the kitchen or at the supermarket. There are several options to consider, depending on your budget and needs.

• Many grocery stores offer home delivery. Find one in your area that takes orders by phone or over the Internet.
• Ask a friend or neighbor to shop for you in exchange for sharing a meal at your house once a week.
• If you live in a larger home, consider taking on a housemate who would be willing to go grocery shopping and cook in exchange for a place to live.
• Professional cooks can prepare nutritionally balanced meals up to a week in advance, which you then freeze. This is a good option if you have special dietary needs.
• Housekeepers can also help you shop and prepare meals. 

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Fun Solutions to Dining Alone

There are many great ways to liven-up solo meals. Try scheduling them around a favorite radio or TV program, or eat near a window and entertain yourself by watching the people passing by. Try setting up dinner dates with friends or relatives. You could even organize an informal potluck dinner, which would provide a good meal and a fun social event. Most importantly, remember that whether eating alone or with others, a healthy diet will help you be more active and energetic throughout the day, and allow you to live a more passionate life.

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Order Resources

Click here to order free resources on nutrition.

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Helpful Links

Food and Nutrition Information Center

Harris County Area Agency on Aging Nutrition Program

Houston Farmers Market

Nutrition.gov

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