March 2018 issue

4
THE EDITOR’S PAGE by Linda Green
HEALTHY SNACK IDEAS FOR SENIORS
Every person, including seniors, needs snacks daily,
despite what you may have heard about them causing
weight gain. The key is to factor snacks into your overall
daily calorie intake. Snacking helps to increase your intake
of vital nutrients and boosts your overall health. So
keep these healthy snack ideas in mind the next time you
go grocery shopping.
Calcium-rich Snacks
Calcium, the most abundant mineral in your body, plays
a role in a wide variety of functions such as muscle function,
nerve transmission and heart function. It’s also essential
for building and maintaining bones. As you get
older, bone loss is a particular concern. Also, you’re more
vulnerable to cardiovascular diseases. Add calcium-rich
snacks to your daily diet. Good options include low-fat or
fat-free cheese cubes or yogurt, or sardines on whole
wheat crackers.
Fruits
Fruits are loaded with nutrients such as vitamins, minerals
and fibre that help to fight the damage and deterioration
that is associated with aging. For instance, carotenoids
are potent antioxidants that help to fight free radical
damage and inflammation, which triggers immune responses
related to aging and disease. They can help to
prevent or treat inflammatory conditions such as cancer,
heart disease or arthritis. Eat about 2 cups of fruits, such
as berries, cherries, apples, oranges and pineapple, daily.
Vegetables
Like fruits, vegetables are also rich in vitamins, minerals,
fibre and antioxidants. However, non-starchy vegetables
are much lower in sugar than fruits, especially green
leafy vegetables. As you get older, you’re more likely to
develop insulin resistance, which means your body cannot
efficiently use the insulin it produces. This makes you
susceptible to type 2 diabetes and other health problems.
Due to their lower sugar content, vegetables help to keep
your blood glucose levels stable so your body doesn’t
need to produce as much insulin. Try snacks such as carrot
or celery sticks with dip, veggie kebabs with a mix of
vegetables on a skewer, or grilled asparagus with low-fat
cheese wrapped in a whole-grain tortilla.
Considerations
Timing your snacks properly throughout the day makes
a difference. For instance, if you’re hungry but don’t intend
to eat for about an hour, choose a 100- to 200-calorie
snack, such as a handful of popcorn or a medium piece of
fruit. If you won’t be eating for a few hours, choose a
snack of about 200 to 250 calories, such as a sliced apple
with peanut butter or a small whole-grain muffin with a
cup of low-fat milk. Also, keep healthy snacks on hand so
you don’t turn to less healthy options when you become
hungry throughout the day.
Special Printing For Members
Do you have a need for printing (i.e., bookmarks, booklets, calendars,
dinner menus/programs, club bylaws, annual reports), large or small
quantities, black & white print (5¢ per page) or colour (25¢ per page)?
If so, please contact Carol Croft or Linda Green, either in the Sentinel
office (we’re not here all the time, though) or by email at sentinel@gwsaguelph.ca,
or leave a message at the front desk. You must be a GWSA
member to take advantage of this.
We will try to accommodate you with your project as much as we can.
DONATIONS
To donate easily, with a credit
card, visit our website www.gwsaguelph.ca
and click on the
‘Donate’ button or call:
519-823-1291
March 1, 2018 is the deadline for
submissions for the
April 2018 Sentinel.
Email submissions to: sentinel@gwsa-guelph.ca
or drop yours off at the Evergreen Front Desk.
Distribution of the April issue
is on March 29, 2018.
Editor is not responsible for quality of submitted photos
(but we’ll do our best).
T S - M 2018 — V. 42, N. 7