NUTRITION EDUCATION WITH SENIORS

F ebruary is American Heart Month. Heart disease is the leading cause of death the United States. Heart disease includes conditions like high blood pressure and

atherosclerosis (hardening of the arteries). These conditions may negatively affect how well the heart can pump which can lead to not enough blood and oxygen traveling throughout your body. This can lead to a heart attack or stroke. Protect your heart health by following these tips:

Talk to your doctor. Ask them about your hear t health and work to set personal goals with them. If you are taking blood pressure or cholesterol medications, talk with them about any side effects you are having or any trouble taking the medicines on time.

Eat “heart-healthy” foods. All kinds of fruits, vegetables, whole grains, and lean proteins are excellent for heart health. Also, try swapping out salt for herbs and spices in your cooking.

Add exercise to your daily routine. Star t by adding 10 minutes of walking, 3 days each week. Gradually add 5 more minutes and start increasing the number of days until you are walking 30 minutes on 5 days each week. This can greatly improve your health!

Take steps to quit smoking. This can dramatically reduce your r isk for hear t disease and stroke.

Adapted from https://www.cdc.gov/features/heartmonth/

Salmon is r ich in omega-3 fats, which are terrific for heart health! These healthy fats may help reduce inflammation and lower cholesterol. Canned salmon is just as heart healthy as salmon fillets. It’s also more convenient to use and easy to chew!

Selection: Choose cans without leaks, dents, or bulges. Leaks, dents, and bulges could mean the salmon is unsafe to

eat. Check the “Best by” or “Best if used by” date on the can.

Storage: Store unopened cans in a cool, clean, dry place. After opening, keep the canned salmon in a tightly covered glass or plastic container for up to four days in

the refrigerator or up to three months in the freezer.

Nutrition: 1 3oz. serving of canned salmon: Provides 120 calories and 20 grams of protein. Is a good source of omega-3 fats, calcium and vitamin D, too! Counts as three ounce equivalents from the MyPlate protein group.

Uses: Include salmon in casseroles, salads, and sandwiches. Make salmon meatballs with an Asian stir-fry sauce or salmon patties,

served with steamed vegetables, brown rice, a glass of milk, and a piece of fruit for a complete MyPlate meal.

Heart Healthy Salmon!

Iowa State University Extension and Outreach does not discriminate

on the basis of age, disability, ethnicity, gender identity, genetic

information, marital status, national origin, pregnancy, race, religion,

sex, sexual orientation, socioeconomic status, or status as a U.S.

veteran. (Not all prohibited bases apply to all programs.) Inquiries

regarding non-discrimination policies may be directed to Ross Wilburn,

Diversity Officer, 2150 Beardshear Hall, 515 Morrill Road, Ames, Iowa

50011, 515-294-1482, wilburn@iastate.edu.

Prepared for Polk County Congregate Meal Sites and Supplemental Foods Program.

Salmon Patties Serves: 6 Serving Size: 1 patty Ingredients: 1 can (14.75 ounces)

salmon, drained 1 egg 1 slice whole wheat bread,

shredded OR 5 saltine crackers, crushed

1/3 cup onion, chopped 1 medium clove garlic OR

1/8 tsp garlic powder Dash of black pepper 1/2 tsp paprika, chili powder, or dill weed 2 tsp oil (canola or vegetable) Instructions: 1. Remove any large bones and skin from salmon. Break salmon into chunks with a fork. 2. Break egg into a large bowl. Whisk with fork. Add salmon, bread or crackers, onion, garlic, pepper, and additional seasoning. Mix gently. 3. Form into 6 patties about 1/2 inch thick. 4. Heat oil in large skillet over medium heat. Place patties in skillet. Leave skillet uncovered. Cook 3 minutes. Turn over patties with a spatula. Cook the other side 3-4 minutes to a temperature of 145°F. 5. Serve immediately. Nutritional analysis (1 patty): 110calor ies, 5g fat, 1g saturated, 0g trans, 230mg sodium, 3g carbohydrates, 1g fiber, 0g sugar, 14g protein This recipe is courtesy of ISU Extension and Outreach’s Spend Smart Eat Smart website, https://spendsmart.extension.iastate.edu/recipe/salmon-patties/.

I t is important to keep kitchen surfaces free of germs. Clean countertops, sinks, stovetops, and refrigerators come after washing and sanitizing. But wait — what’s the difference?

Washing gets r id of visible dir t and food. Hot, soapy water is the best way to take care of this fir st step. Some germs are washed away with soap and water, but not all.

Sanitizing kills harmful germs and leaves surfaces truly clean. Do this step after the washed surface has dried.

Cleaning products can be very expensive. Save money by making your own bleach sanitizing solution: Add 1/2 teaspoon regular bleach (or 1/8 teaspoon concentrated bleach) to 2 cups

of water in a spray bottle. Dump out and replace the bleach solution once per week.

Washing Versus Sanitizing

This bleach solution is courtesy of ISU Extension and Outreach’s Spend Smart Eat Smart website, https://blogs.extension.iastate.edu/spendsmart/2015/03/23/spring-cleaning-sanitizing-versus-washing/.