Senior Living News

1. Pack Nutrient-Rich Items

Nutrient density is a metric that compares the amount of nutrients you get to the number of calories you consume. A nutrient-dense food gives you a lot of bang for your buck when it comes to nutrition. For example, an entire cucumber, unpeeled, has just 45.2 calories, but you get almost 2 grams of protein, 1.5 grams of fiber and nearly 50 grams of calcium.

In contrast, 1 ounce of plain potato chips has 155 calories and 10 grams of fat. Potato chips do have some phosphorus, potassium and magnesium, but there are much better sources of these minerals available.

To meet your nutritional needs on the go, reach for these nutrient-dense foods:

• Whole grains
• Fresh fruits
• Fresh or frozen veggies
• Nuts
• Legumes

If you're not sure what to pack, here are a few ideas:

• Apple slices with 1 tablespoon of almond butter
• Raw broccoli with roasted red pepper hummus
• Fresh peach slices with a tablespoon of ricotta or cottage cheese
• Raw veggies served with a dip made from Greek yogurt
• Trail mix made with several types of nuts and seeds (skip the ones with chocolate candy pieces)

2. Be Mindful of Dietary Restrictions

If you're packing snacks for someone else, make sure you ask about their dietary restrictions before you buy prepackaged foods or cook a special meal. You may need to accommodate one or more of the following:

• Irritable bowel syndrome: Irritable bowel syndrome causes discomfort in the lower part of the gastrointestinal system. For some people, avoiding certain foods and beverages makes it easier to manage this condition. Common trigger foods include caffeine, carbonated drinks, foods containing high-fructose corn syrup and chewing gum made with sugar substitutes.
• Lactose intolerance: People with lactose intolerance can't digest the sugar in dairy products. Therefore, you may have to avoid packing cheese, milk and yogurt.
• Diabetes: Diabetes affects the way the body turns glucose (blood sugar) into energy. People with this condition either don't produce enough insulin or can't use insulin effectively. Insulin carries glucose from the bloodstream into the cells, so any condition that interferes with insulin secretion can cause a person's blood sugar levels to increase. If a friend or family member has diabetes, you may have to pack fiber-rich foods or snacks with healthy carbohydrates.
• Kidney disease: Your kidneys carry out several important functions, such as regulating blood pressure and filtering wastes from the blood. The kidneys also help the human body maintain normal electrolyte levels. In people with reduced kidney function, it's possible for calcium, phosphorus and other minerals to build up in the blood, causing serious complications. If you're packing food for someone with kidney disease, you may need to choose snacks that are low in these minerals.
• Heart disease: Heart health is important for everyone, but if your friend or family member has heart disease or a history of heart attack, it's even more important to choose nutritious snacks. Look for foods with plenty of fiber and low levels of sodium and saturated fat.
• Dental problems: Dentures make it difficult to chew certain foods, so be sure to pack easy-to-eat snacks in case someone in your group has false teeth. Think pudding, gelatin and other foods that don't require a lot of chewing.

3. Watch Your Portion Sizes

Large portion sizes may turn healthy snacks into unhealthy snacks. For example, 1 ounce of whole almonds has 164 calories and 14.1 grams of fat. Almonds are also packed with protein, fiber and minerals, so they're a good choice as long as you limit your intake. If you eat 3 ounces, your caloric intake increases to 492, which is nearly one-third of the 1,600 calories per day recommended for seniors who don't do some type of daily exercises.

4. Keep Foods at the Proper Temperature

If possible, avoid packing hot foods. These foods must be kept at 140 degrees Fahrenheit or higher to prevent foodborne illness. Unless you can take a slow cooker with you, it's tough to keep foods at this temperature while you're on the go. If you take cold foods, keep them in a cooler with a bag of ice or several ice packs.

5. Separate Wet and Dry Items

Nobody likes soggy food. If you plan to use salad dressings, sauces or condiments, pack them in their own containers. Otherwise, the liquid will soak into bread, croutons and other dry items. For example, if you plan to pack sandwiches, keep the mustard, mayo and tomato slices in separate dishes.

6. Invest in Reusable Containers

Reusable containers cost a little more than plastic bags and other disposable items, but they're well worth the investment. If you use a glass or plastic container, you don't have to worry about messing with plastic wrap, aluminum foil or other products. These containers may also keep food fresher, as many of them have locking lids.

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