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Dementia Program

National Nutrition Month: Add Fish, Fruits, and Vegetables to Your Diet

It’s national nutrition month, and Cypress HomeCare wants to provide you with advice on healthy eating. What do we recommend? Incorporating more fish, fruits, and vegetables into your diet.

Fish

Did you know fish is a great source of protein? Fish contains many vitamins and minerals, and oily fish contains omega-3 fats which are proven to fight heart disease.

Oily Fish:

  • Salmon
  • Trout
  • Sardines
  • Mackerel
  • Herring
  • Pilchards

Non-Oily Fish:

  • Tuna
  • Cod
  • Haddock
  • Plaice
  • Coley
  • Skate
  • Hake

Tips: eat at least two portions of fish a week and try to avoid canned and smoked fish, as they can be high in salt.

Fruits and Vegetables

This may be a given, but it’s important to note that we should be eating five portions of fruits and vegetables daily. Keep in mind, liquids only count for one portion, even if you have more than one fruit or vegetable beverage a day.

One of the easiest times to add more fruit to your diet is in the morning. Fresh fruit is a great breakfast! It can either be a delicious side or a full course depending on how much you eat. Many people don’t have much of an appetite in the morning, so we recommend a fruit bowl consisting of a nice variety:

  • Bananas
  • Berries
  • Raspberries
  • Strawberries
  • Kiwi
  • Peaches

Lots of people don’t like vegetables but can incorporate more vegetables into their diet by preparing them as a side dish to meat and starches they enjoy. A side dish as simple as a salad to go along with lunch and dinner helps! Many great vegetables pair well with fish:

  • Potatoes
  • Tomatoes
  • Cucumbers
  • Onions
  • Green Peas

Do you or an older loved one need helping preparing meals or other tasks around the home? Contact Cypress HomeCare for qualified caregivers today.

Posted on March 1, 2019