SAFE FOOD HANDLING

FOR SENIOR CITIZENS

NUTRITION REQUIREMENT FOR SENIOR CITIZENS

Older adults can feel better immediately and stay healthy for the

future by choosing healthy foods. A balanced diet and physical

activity contribute to a higher quality of life and enhanced

independence as you age.

INTAKE OF REDUCE SODIUM 

• Reduce sodium (salt) to help

prevent water retention and high

blood pressure.

• Look for the “low sodium” label and

season meals with garlic, herbs, and

spices instead of salt.

CHOOSING HEALTHY FATS

Use olive oil, avocados, salmon, walnuts, flaxseed,

and other monounsaturated fats.

The fat from these delicious sources can protect

your body against heart disease by controlling

“bad” LDL cholesterol levels and raising “good”

HDL cholesterol levels.

ADD FIBER

 Avoid constipation,

lower the risk of

chronic diseases, and

feel fuller longer by

increasing your fiber

intake from foods such

as raw fruits and

veggies, whole-grains,

and beans.

AVOID “BAD” CARBOHYDRATRES

Bad carbohydrates—also

known as simple or unhealthy

carbs—are foods such as white

flour, refined sugar, and white

rice that have been stripped of

all bran, fiber, and nutrients.

Bad carbs digest quickly and cause spikes in blood

sugar levels and short-lived energy. For long-lasting

energy and stable insulin levels, choose “good” or

complex carbs such as whole grains, beans, fruits, and

vegetables.

AVOID “BAD” CARBOHYDRATRES

LOOK FOR HIDDEN SUGAR

 Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods, and choose low-carb or sugar-free versions of products such as tortillas, bread, pasta, and ice cream.

COOK SMART

The best way to prepare veggies is by steaming or sautéing in olive oil—it preserves nutrients.

Forget boiling—it drains nutrients.

PUT FIVE COLORS ON YOUR PLATE

 Take a tip from Japanese food culture and try to include five colors

on your plate. Fruits and veggies rich in color correspond to rich

nutrients (think: blackberries, melons, yams, spinach, tomatoes,

zucchini).

GENERAL ILLNESS• Senior citizens suffer from general illness like: Decreased appetite Increased thirst Bad breath Weight loss Stiff joints, limping or difficulty jumping Lumps or bumps, especially if they are growing quickly Inactivity Trouble passing urine or faeces or doing so outside of the

tray Disinterest, disorientated or trouble balancing• Some of them can be cured by proper food handling

SAFE FOOD HANDLING

GUIDELINES• Clean — Wash hands and

surfaces often.• Separate — Don't cross-

contaminate.• Cook — Cook to proper

temperatures.• Chill — Refrigerate promptly.

AT SHOPPING• Purchase refrigerated or

frozen items after selecting

your non-perishables.

• Never choose meat or

poultry in packaging that is

torn or leaking.

• Do not buy food past "Sell-

By,“ "Use-By," or other

expiration dates.

AT HOME

Drink pasteurized

milk & juices

Wash hands

carefully &

frequently

Wash hands before

preparing food

AT HOME

• Wash raw fruits and vegetables

before eating & after contact with raw

meat or poultry

• Wash hands, utensils and kitchen

surfaces

• Hot soapy water

• Defrost meats in the refrigerator

AT HOME

• Cook beef / beef products

thoroughly upto 70 ºC or above

• Cook poultry and eggs

thoroughly at 75 ºC - 82 ºC

• Eat cooked food promptly

• Refrigerate leftovers within 2 hours

after cooking

• Store in chiller in shallow containers

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