SEPTEMBER 2018 Nutrition & Health Tidbits News

ATTENTION SENIORS: Have a nutritional question or concern? If you are participating in an Albany County senior meal program, you are eligible to have a free consultation with a Registered Dietitian.

Call the Albany County Department for Aging at 518-447-7183, for more information.

The Senior Nutrition Program is funded by Albany County Department for Aging, the

New York State Office for the Aging and the Administration for Community Living.

Albany County Department for Aging Congregate Dining Sites

ALBANY Albany Jewish Community Center, 340 Whitehall Road (518) 438-6651. Dinner: Mon & Wed at 4:45 p.m. Frank Chapman Memorial Institute, 340 First St., Albany (518) 462-5450. Lunch: Tuesday at Noon. Ohav Sholom, 115 Krumkill Road, Albany (518)489-5531. Dinner at 4:30 p.m. Parkview, 400 Hudson Avenue, Albany (518) 465-2293. Lunch: Mon-Fri at Noon. South Mall Senior Center, 101 S. Pearl St., Albany (518) 463-0294. Lunch: Fri at Noon; Dinner: Tues & Wed at 5p.m. Townsend Park Apartments, 45 Central Ave., Albany (518) 229-3105. Lunch, Mon-Fri at Noon. St. Vincent Apartment’s , 475 Yates St., Albany (518) 482-8915. Lunch Mon, Wed & Thurs. Westview Homes, 680 Central Ave. , Albany (518) 482-2120. Lunch: Mon - Fri at Noon; Dinner Wed at 5:00 p.m.

BERNE Hilltown Community Center, 1360 Helderberg Trail, Route 443 (518)973-5963. Lunch: Mon, Tues & Fri at Noon.

COHOES Cohoes Multi-Service Senior Citizen Center, 10 Cayuga Plaza (518) 235-2420. Lunch: Mon.-Fri. at Noon; Dinner: Tues & Thurs at 5 p.m.

COLONIE Beltrone Living Center, 6 Winners Circle, (518) 459-2857. Lunch: Mon -Fri at Noon; Dinner: 3rd Monday at 5 p.m. Bishop Broderick Apartments, 50 Prescott St., (518) 459-2857. Lunch: Tues, Wed, Thurs at Noon. King Thiel Senior Community, 17 Elks Lane, (518) 429-6292. Lunch: 2nd & 4th Weds at Noon.

GREEN ISLAND Green Island Community Center, 5 George St. (518) 272-7262. Lunch: Mon -Thurs at Noon.

GUILDERLAND Guilderland Senior Center, 141 Bavarian Way, Altamont (518) 280-7607. Lunch: Tues at Noon.

RAVENA Senior Projects of Ravena, 9 Bruno Blvd. (518) 756-8593. Lunch: Tues, Wed & Fri at Noon; Dinner: Mon & Thurs at 5p.m.

WATERVLIET Sheehy Manor, 8 Carondelet Dr. (518) 459-2857. Lunch: Thurs at Noon.

Watervliet Senior Citizen Center, 1501 Broadway (518) 273-4422. Lunch: Mon-Fri at Noon.

Nutrition & Health Tidbits is compiled and published by: The Albany County Department

for Aging Registered Dietitian, Denise Kolankowski, MS, RDN, CDN.

Albany County NY Connects helps individuals and families access long-term services and supports

information, referrals and assessments. Referrals can be made by family, friends and community agencies. For information and assistance call

(518) 447-7177.

COUNTY OF ALBANY DEPARTMENT FOR AGING

162 WASHINGTON AVENUE

ALBANY, NEW YORK 12210 ADMINISTRATION : (518) 447-7198

GENERAL INFORMATION: (518) 447-7177

FAX: (518) 447-7188

WWW.ALBANYCOUNTY.COM

SCOTT A. SIEGEL DEPUTY COMMISSIONER

DANIEL P. MCCOY COUNTY EXECUTIVE

Calcium, Vitamin D and Bone Health Calcium and vitamin D intake is essential through every stage of life, beginning with pregnancy. Both mother and fetus require adequate amounts of calcium and vitamin D for maintenance and growth. Calcium, along with vitamin D, is associated more with bone health . The majority of the calcium consumed is stored in our bones. But a small percentage of calcium is essential for our heart, muscles and nerves to function, and blood clotting. Calcium and vitamin D are partners when it comes to purpose and function. The body requires vitamin D to absorb and store calcium. Without enough vitamin D the body would not be able to form enough hormone calcitriol, “active vitamin D”, to complete this function. In turn, this would result in inadequate calcium absorption in the body. Bone growth begins before we are born. It is essential that calcium and vitamin D intake is at a level that will meet the demands during growth, development and maintenance at all stages of life. The Dietary Reference Intakes (DRI) reference nutrients for “Life Stage Groups” based on age ranges, gender, pregnancy and lactation. Calcium has been a key reference nutrient with the original nutrition facts label. Vitamin D has been added with the new revision. The percent daily value (% DV) is based on a reference daily intake of 20 mcg for Vitamin D and 1300 mg for Calcium.

For example on the reference Nutrition Facts Label: There is 2 mcg Vitamin D; divide 2mcg/20 mcg = 10% DV. There is 260 mg calcium; divide 260 mg/1300 mg = 20% DV.

An indication of a good source of Calcium and Vitamin D has a %DV of 20% or greater. (continued on page 2)

Save the Date for the 27th Annual Capital Region

Senior Expo

Senior Services of Albany and CDPHP Medicare Choice will be hosting the Senior

Expo on Friday October 19, 2018 at Crossgates Mall from 9:00 am - 2:00 pm.

For more information visit Senior Services of

Albany website at: http://seniorservicesofalbany.com/news-

and-events/senior-expo/

This event is the largest trade show for older adults. There will be vendors, exhibits and workshops catered to the 60+ population,

and their families.

Stop by and visit the Albany County Department for Aging to learn more about

the programs and services offered.

NUTRITION & HEALTH TIDBITS

(continued from pg. 1)

Osteoporosis Often referred to as the “silent killer”, osteoporosis is a disease that weakens bones. The risk of osteoporosis increases with age. Bone health is an important health issue. Bone is a living tissue. From the time you are born your body breaks down old bone and replaces it with new bone tissue. Your body requires a regular daily intake of dietary calcium and vitamin D, along with regular physical activity, in order build a strong bone mass. Around 30 to 35 years of age you reach peak bone mass. After peak bone mass is reached, the goal is to maintain your bone mass by continued consumption of a diet rich in calcium and vitamin D, and continued daily physical activity.

Risk factors and causes for Osteoporosis Although osteoporosis can develop at any age. It is most common among older people, both women and men, and is more common in White and Asian women. Other risk factors include those who:

Have a family history of broken bones or osteoporosis Have broken a bone after age 50 Had early menopause or have had ovaries removed Have not eaten calcium and vitamin D rich diet or taken supplements Have been physically inactive or on prolonged bedrest Consume a diet high in salt (salt may increase calcium excretion in the urine) Smoke and consume excess alcohol (may absorb less calcium from their diets) Take certain medications (ask your pharmacist about your meds) Have a small body frame. Are obese and inactive.

Preventing Osteoporosis Awareness is the best medicine. A bone mineral density test can tell how strong your bones are, and

whether you have osteoporosis or at risk for fractures. If you have already been diagnosed with osteoporosis, then slowing the progression is the goal.

Eat foods rich in calcium and vitamin D everyday. If you have lactose intolerance there are many alternative milk products high in calcium and vitamin D or have been fortified. Calcium and vitamin D supplement use is a common practice. Remember that supplements are not a substitute for eating calcium and vitamin D rich foods. Always consult your healthcare provider about dietary supplements and how much you should take.

Physical activity, including weight bearing activities, are very important for bone health. Never begin an exercise program or excessive physical activity if you have not been active. Check with your health care provider before beginning any exercise program.

Practice the four stages of physical activity: Endurance Flexibility Strength Balance

SEPTEMBER 2018

Sources: *https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx; https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm; https://www.nia.nih.gov/health/osteoporosis; https://go4life.nia.nih.gov/exercises

F N P R N F D P H L P S N D U S M C

C O F U B O S S G C P O O P E R O H

K Y R A D B M N N I R I B P P T O E

F K E T T D Q L N A L E Y I T H M D

C S S S I J I A A O E T P A K X X D

Z N H A I F C N C S L B G U M S B A

F A S R N H I C G L D E D A G H K R

R E A D Y T O E A T C E R E A L S C

U B L I C R G K D H U W N H K H H H

F Y M N B G L A E J W N U N H A C E

O O O E E I W E J C U G A X A X B E

T S N S M Q S Z O M N I A F T C E S

T M F Q E E T R U G O Y C J I J T E

S N E E R G D R A L L O C E N S L N

C O D L I V E R O I L L Z R S D H Z

K L I M D N O M L A T H G I L N U S

R B B B E E F L I V E R F J B S K N

S O Y M I L K T T D S B F C G K N J

ALMOND MILK*

BAKED BEANS

BEEF LIVER

BROCCOLI

CANNED SALMON

CHEDDAR CHEESE

COD LIVER OIL

COLLARD GREENS

COTTAGE CHEESE*(vit D)

EGG

FORTIFIED JUICES*

FRESH SALMON

MILK ALL TYPES

PERCH

PUDDING

READY-TO-EAT CEREALS*

SARDINES

SOYBEANS

SOY MILK*

SPINACH

SUNLIGHT

TOFU

TUNA FISH

YOGURT*(vit D)

* Foods most likely to be fortified with calcium and/or vitamin D. The amounts may vary so read the Nutrition Facts label and ingredients.

Sources of Calcium and Vitamin D

Sample Balanced Meal Plan Rich in Calcium and Vitamin D

BREAKFAST

1 cup Ready-to-eat or cooked

Cereal*

8 oz. Milk or milk alternative*

4 oz. 100% Fruit Juice*

SNACK OPTIONS 6 oz. Yogurt* Plain (add your own fruit) or flavored 1/2 cup Cottage Cheese* with 1/2 cup Choice of Fruit 1/2 cup Pudding 8 oz. Milk or milk alternative* 1 oz. Hard cheese

LUNCH 3 oz. Tuna Fish 2 slices Whole Grain Bread Romaine lettuce (dark green leafy) 1 cup Fresh Broccoli with Ranch Dressing 8 oz. Milk or milk alternative*

DINNER 1 cup Homemade Macaroni & Cheese (made with cheddar cheese) 1/2 cup Steamed Spinach 12 oz. Water 1/2 cup Fresh Fruit