For the elderly, taking part in “National Nutrition Month®” is as easy as making good choices at meals and snack time by cutting back on your sugar intake.

As we close out the month of March and its celebration of a world of flavors, we have some tips for you to help you eat healthier at your assisted living community. These are helpful tips that you can put into practice to enjoy a healthier lifestyle while cutting back on sugar.

Pile fruits and vegetables on your plate

A nutritious goal for you and a great start to cutting back on sugar is to fill half your plate with fruits and vegetables at mealtime. Try different produce with different colors and textures.

You can also just say no to sugar by experimenting with different grains at mealtime or for snacks. Try whole grains instead of refined grains. You can also choose lean protein foods, eating seafood, beans, peas and lentils, as well as eggs and lean cuts of meat and poultry.

If you like yogurt, choose low-fat or fat-free options. Sweeten your yogurt with fruit that can be fresh, frozen, or canned and honey, a natural substitute for sugar. 

Other ways to cut back on sugar include:

• Adding cinnamon and dried fruit to plain cooked oats instead of using instant flavored oatmeal.
• Drinking plain milk and water rather than sugary drinks such as soda pop or energy and sports drinks.
• Drinking 100% fruit juice with no added sugar rather than juices with sugar or other sweeteners.
• Try eating jams and jellies with no added sugar. Jams and jellies are loaded with sugar and sugar-free substitutes still taste great and are much healthier options. 
• Steer clear of sweetened applesauce. Go with unsweetened applesauce and we think you’ll be pleasantly surprised by the fresh, nutritious flavor.
• Rather than ice cream, have a smoothie with frozen fruit, low-fat milk and yogurt that includes fresh, canned for frozen fruit. It’s a great, sweet alternative to ice cream that’s loaded with sugar.
• We can’t emphasize enough how easy it is to cut back on sugar at snack time with fruits and vegetables. Even dried fruits like dried apricots, mangos and other options along with nuts are a great way to reduce your sugar and add nutrients to you diet.

These easy, healthy tips can put on the nutrition track and in the spirit of the season, put a spring in your step.

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