Dietary Guidelines For Folks Over Fifty

It is important to know what you should be doing. Follow the dietary guidelines and know how to use them.

Here are some of the dietary guidelines you should follow.

Dietary guidelines:

  • If you are eating white rice, replace it with brown rice, barley, wild rice or quinoa.
  • If you are eating muffins, replace it with air popped microwave popcorn.
  • If you are taking white bread, replace it with whole wheat bread.
  • If you are having regular pasta, replace it with whole wheat pasta.dietary guidelines
  • If you are eating breakfast bars, replace it with bars made with whole wheat or unprocessed grains.
  • If you are taking fat free desserts, replace it with fruit.

Dietary guidelines to increase calcium intake:

  • Glass of calcium fortified orange juice with breakfast should be included.
  • Eat more Swiss chard, broccoli, and spinach.
  • A glass of fat free milk or calcium fortified soy milk should be included in lunch [Nutritional dietary supplements].

Recipes with dietary guidelines:

  • For breakfast include oatmeal made with milk, power calcium blueberry pancakes and calcium fortified cereal with fat free milk or soy milk.
  • For lunch include whole wheat pasta with marinara sauce, chili beans, spinach salad and quick chicken fajitas in a whole wheat tortilla.
  • For dinner, consume mashed potatoes, steamed broccoli and chicken cutlet.

Spinach salad recipe with dietary guidelines:
1/2 bag baby spinach, 1/3 cube of fat free feta cheese, cherry tomatoes to taste, halved 6 kalamata olives, pitted and halved dressing of choice. Mix everything together. If you are using full fat dressing limit yourself to 1 tablespoon.

Power calcium blueberry pancake with dietary guidelines:
1 cup white flour, 1 cup whole wheat flour, 1 tsp baking soda, ½ cup fat free milk powder, ½ cup egg beaters, 2 tsp baking powder, 1 cup blue berries, and 1 cup 2% butter milk.

Mix all the dry ingredients together. Add butter milk and egg whites and mix until combined. Add the blueberries and cook on a heated pan.

Quick chicken fajitas recipe with dietary guidelines:
1 pound cooked chicken breast, 1 bag stir fry vegetables and one jar salsa of choice. Cut the chicken into strips. Steam the vegetables on stove or in microwave in a small plastic container with full of water. Drain. Combine with chicken. Pour the salsa over everything and reheat in the microwave.

Don’t be afraid to eat new foods [Food nutrition]. It is important you get handle on your eating and exercise habits. If you follow the dietary guidelines, you can enjoy the next part of life.