Seniors given advice on eating healthy and increasing nutrition

By Alejandra Pulido-Guzman - Lethbridge Herald on February 7, 2023.

Herald photo by Alejandra Pulido-Guzman Cheris Samuels-Murdoch speaks to seniors about optimal nutrition, during an information session at Nord-Bridge Senior Centre.

LETHBRIDGE HERALDapulido@lethbridgeherald.com

Nord-Bridge Senior Centre hosted an information session on nutrition for seniors on Thursday, where nutrition consultant Cheris Samuels-Murdoch offered some tips on how to achieve optimal nutrition from their food.

One of the first things Samuels-Murdoch said was that healthy eating helps people maintain health, strength, independence and quality of life as they age. And healthy eating was more than what we eat, it included where, when, why and how we eat.

She said people should eat slowly and only until the point of being full, without getting to the point of feeling stuffed.

Samuels-Murdoch shared some tips from a book called “50 secrets of the World’s Longest Living People” by Sally Beare which included only eat until partly full, eat seven times more vegetables than meat, drink green tea every day, eat food with seaweed and grass-fed meat.

She also encouraged those in attendance to exercise mindfulness while eating.

“Next time you eat, I encourage you to just sit quietly, chew your food and actually think of how’s the flavoUr tasting, how does it feel, how does it smell, just being beware of what’s there and it really changes your perspective of eating,” said Samuels-Murdoch.

 She compared to the way people drink wine, on how they move it around, they smell it and then they drink it. It is almost an all-senses experience.

 Samuel-Murdoch also encouraged those in attendance to shut off the TV when eating as people tend to eat more while distracted.

She said many seniors wonder what type of food they can eat to help with their memory.

“The best memory-boosting foods are your avocados, apples, dark chocolate – like 80 to 90 per cent chocolate – green tea and blueberries,” said Samuels-Murdoch.

She said the brain also needs nutrients to function which included Omega 3, Vitamins A,B,C,D and E, and minerals like Zinc, Calcium, Selenium, Iron and Copper.

“There is also a list to help with Alzheimer’s which includes avocados, Coconut oil and grass-fed beef because they’re healthy fats, they are brainy fats,” said Samuels-Murdoch.

 She said there is a misconception where people try to eat low in fat, but the problem with that is the fat content is replaced with sugar.

 “You need fat for your brain too; try to buy thingS with at least two per cent fat in it,” said Samuels-Murdoch.

 She shared a chart of foods that were classified into the dirty dozen and clean 15 and it was based on the ability to absorb pesticides and any other chemicals sprayed on them.

 “Fruits and vegetables that have more of a softer outside are going to absorb those chemicals a little more so I would recommend to purchase them organically. I know is more costly but just definitely make sure you’re rinsing by soaking them in water or in a combination of vinegar and water before consuming,” said Samuels-Murdoch.

Some of the dirty dozen included Strawberries, spinach, nectarines, apples, grapes, peppers, celery and tomatoes.

“The clean 15 are fruits and vegetables you don’t generally eat the outside of, and therefore you are not coming into contact with those chemicals,” said Samuels-Murdoch.

Items in the clean 15 included avocados, pineapple, bananas, kiwi, mangoes, cabbage and corn.

She said another important thing when it comes to eating healthy is watching your portion sizes.

“If you don’t have a measuring cup, use your fist for rice, pastas, fruits and vegetables. Your palm for meat, fish and poultry. Handful of nuts, raisins. Two handfuls of chips, popcorn or pretzels. Your thumb for peanut butter or hard cheese and the tip of it for cooking oil,” said Samuels-Murdoch.

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