Nutrition: Eating Well As You Age

From the Kitchen of Rebecca Kapsen RDN, LDN 
Ebenezer Corporate Registered Dietitian 

As we age, likely you will notice certain subtle changes in your body including aches, pains, decreased sense of smell and perhaps even vision changes. Eating a healthy, rounded diet full of nutritious fruits and veggies can help protect us from some of these ailments. Carrots, peas and leafy greens are great foods to incorporate into the diet to improve immune function, skin elasticity, protein intake and maintain healthy eyesight.  

Did you know that carrots are chock full of an antioxidant known as beta-carotene that not only helps protect the body from certain diseases, but can also contribute to maintaining healthy skin and digestion? Of note, carrots also contain phytonutrients that can help reduce the risk of colon cancer! 

Eating peas can provide not only protein, but fiber to aid in motility of the GI tract. As we age, motility decreases which leads to decreased absorption of nutrients. Try split peas for the most “bang for your buck”—bringing you 16.3g fiber per cup! 

Eyesight generally diminishes as we age and unfortunately, some seniors can develop complications with their eyes that include macular degeneration and cataracts. Try including leafy green lettuce and spinach that contain lutein, an antioxidant that can lower the risk of eye disease.  

A recipe to get you started!
Here’s a great side-dish recipe for savory carrots. This recipe combines cinnamon with turmeric for a savory and earthy twist on glazed carrots. As an added bonus, turmeric may provide anti-inflammatory benefits to help reduce the risk of chronic disease. Enjoy! 

Cinnamon and Turmeric Roasted Carrots 
Adapted by Leanne Ray, MS, RDN 
Serves 4 

Ingredients: 

• 1 lb bag of whole carrots, peeled 
• 1 heaping Tbsp coconut oil, melted (sub margarine or butter if preferred) 
• 1/2 tsp turmeric 

• 1/2 tsp cinnamon 
• pinch of cayenne pepper 
• 2 Tbsp brown sugar, packed 
• optional: flaky sea salt 
  
  

Directions: 

1.  Preheat oven to 425 degrees. Line a large baking sheet with parchment paper. 

1. Slice carrots in 1/2″ pieces on a slight bias, then add to a medium bowl.  

1. Mix coconut oil, spices and brown sugar in a small dish, then pour over the bowl of carrots. Toss well to coat. Transfer to baking sheet.  

1. Cook 18-20 minutes, or until carrots are tender but still have a bite and are slightly browned.  

1. Top with a pinch of flaky sea salt to finish. ​