34 THE QUEENS COURIER • SENIOR LIVING • FEBRUARY 14, 2019 FOR BREAKING NEWS VISIT WWW.QNS.COM
senior living
Eating to age gracefully: Top tips from a registered dietitian
What if you were 60 but felt more like
you were 30? Consider taking charge of
your nutrition by adding in foods that
help you feel decades younger.
“What you eat and drink can have a tremendous
impact on how you look and
feel,” says Dawn Jackson Blatner, Registered
Dietitian and Nutritionist. “Eating healthy
is important at any age, but as you get older,
certain foods can have a powerful impact on
your overall well-being.”
Dawn’s top picks for food that fi ght
aging include:
Fish
“Try substituting fi sh into meals a few
times a week,” says Dawn. “Americans
tend to eat less fi sh than people in other
parts of the world and they are missing
out on great-tasting protein that’s packed
with omega-3s.”
Omega-3s support brain and heart
health, two important considerations as
you age. In fact, Mayo Clinic doctors
believe that omega-3s reduce the risk of
dying of heart disease.
“Fatty fi sh like salmon, tuna, sardines
and mackerel are good options,” she says.
“Try buying wild-caught versus farmraised
when possible.”
Eggs
“Many people don’t realize the benefi ts
of eating eggs, and when you choose the
right type of egg, you get higher levels of
omega-3s, B12, and vitamin E, all nutrients
needed for healthy aging,” says Dawn.
She suggests Eggland’s Best eggs, which
have 25 percent less saturated fat, more
than double the omega-3s, 10 times more
vitamin E, and more than double the
amount of vitamin B12. Eggland’s Best
has superior nutrition due to its proprietary
all-vegetarian hen feed that contains
healthy grains, canola oil and a wholesome
supplement of rice bran, alfalfa, sea
kelp and vitamin E.
Our ability to absorb energizing B12
decreases with age, so getting B12 in places
like EB eggs is important. Also important
in EB eggs is the antioxidant vitamin
E, which can act like an internal “sunscreen”
to protect skin from sun damage
and help skin age more gracefully.
“A better egg equals a better recipe,”
she says. “Eggland’s Best eggs are the only
eggs I recommend to my clients and serve
to my family - double the omega-3s will
help promote healthier aging.”
Berries
“Antioxidants protect your cells from
damage and support a strong immune
system,” says Dawn. “Th is is incredibly
important as you age so you can stay
healthy and feel younger.”
Packed with vitamins C and E, berries
are a superfood great for snacking
and cooking. Try eating an array of colorful
berries each week to give your body
the antioxidants it craves. Blueberries are
particularly well-known for their antioxidant
properties.
“Th e sky is the limit for berry versatility,”
she says. “Sprinkle some in yogurt,
make a smoothie, add some to a salad or
eat as a healthy dessert.”
Cruciferous vegetables
“Pack your plate with cruciferous vegetables
as you age,” says Dawn. “Th ese
are members of the cabbage family and
include broccoli, caulifl ower, Brussels
sprouts, bok choy and kale.”
Th ese tasty greens are great fresh or
cooked, providing plenty of fi ber to help
keep your digestion on track, which is a
concern for many as they age. But there’s
more: Th e National Cancer Institute
states that cruciferous vegetables may
help reduce the risk of some cancers.
“Th ese dark-green powerhouses pack a
nutritional punch that supports healthy
aging, so discover recipes that include
cruciferous vegetables and other ‘anti-aging’
foods.”
Dawn shares one of her favorite recipes
featuring some of these ingredients.
Omega 3 Burrito
Makes 2 servings
Ingredients:
• 2 tablespoons olive oil
• 2 tablespoons chopped red onion
• 2 tablespoons cream cheese
• 1 clove garlic, minced
• 4 Eggland’s Best eggs (large)
• 4 lacinato kale leaves, de-stemmed with
leaves fi nely chopped
• 4 ounces sliced smoked salmon
• 2 10-inch whole-wheat tortillas
• salt and pepper to taste
Directions:
Heat olive oil in a skillet over medium
high heat.
Once oil is hot, add onion stirring occasionally
until soft ened, approximately 3
minutes, then add garlic and cook for one
minute.
Add kale to skillet and toss to combine
with garlic and onion.
Continue sautéing for fi ve minutes, or
until kale becomes tender.
Add Eggland’s Best eggs into skillet with
kale and scramble until cooked through.
Remove mixture from heat and set
aside.
If warm tortillas are desired, simply place
them on a microwavable plate and cover
with a damp paper towel. Microwave in
30-second intervals until warm.
Spread cream cheese on the tortillas and
lay salmon onto tortilla.
Spoon egg and kale mixture into center
of tortillas.
Roll up burrito-style, tucking in the
ends and enjoy.
Courtesy BPT
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