Healthy kosher eating as we age
By Lise Stern / JNS.org
We all have our traditional kosher favorites—and for many this means Ashkenazic fare, like slow-roasted brisket, matzo ball soup, lockshen kugel, and perhaps cholent and blintzes. Unfortunately, such kosher classics aren’t the best choices for us as we get older. “Age 50 appears to be the time when some of our nutritional needs change,” says Toby Smithson, RD, CDE, spokesperson for the Academy of Nutrition and Dietetics and founder of DiabetesEveryDay.com. Our metabolisms begin to slow down, so we need fewer calories — yet at the same time, we still need food that is high in nutrients.
The challenge, then, is to get all the nutrients we need without overeating. If you are physically active, great — though most people are not scaling the same number of mountains at 60 or 70 that they were at 30. There are also specific vitamins and minerals we need more after we hit 50, Smithson says, notably potassium, calcium, and vitamins B12 and D. We also need fiber, but slightly less than we do when we’re younger.
Sodium is a concern in the opposite direction — too much can contribute to high blood pressure, and we need to significantly reduce consumption as we get older, to about 3/4 teaspoon per day (1500 milligrams) — that includes both what we add to our plate and what occurs in foods naturally. Unless specifically made for seniors, prepared kosher foods can be high in sodium.
Too much sodium is a concern regarding blood pressure, and potassium helps blunt sodium’s affect, Smithson says. Calcium, coupled with vitamin D, helps with bone strength, and vitamin B12 protects against anemia. Fiber serves multiple purposes — it helps with digestion and heart health, and can help prevent certain kinds of cancer. Good sources include fruits and vegetables, as well as whole grains like oatmeal and brown rice. And keeping it fresh is key.
“We at Morrison Senior Living [of Hebrew Health Care in West Hartford] embrace the philosophy of fresh whole foods that are regional, local, fresh and sustainable for our residents,” says Guy Gannon, director of Hebrew Health Care’s dining services. “ We purchase foods that are easily accessible and that are whole foods. This removes the salt and the kosher feel of the food but maintains kosher law for our community. We prepare many items from scratch, recipes that are time-tested and we look for local vendors. Grains legumes and natural foods help us create a better and healthier menu for our residents.”
For many in their 50s and above, choosing meals and preparing their own food may not be an issue. But as the Jewish population ages, more and more people are living on their own, with family far away. Jewish organizations in Connecticut and in several cities around the country offer service to this group.
For example, the Jewish Home of Fairfield County is working to adapt its in-house dining services – which addresses both kosher and health-related food needs – to its Senior Choice at Home program.
“All of our staff has training in kashrut, and our care management focuses on the individual and his or her needs, starting with cuisine and health practices,” says the Home’s program director Miri Citron. “We’re considering many options now, including additional training for our home aides to create high nutrition for members who keep kosher.”
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