Middletown Senior Center
21256 Washington Street
Post Office Box 1037
Middletown, California 95461
Phone: (707) 987-3113
Fax: (707) 987-3114
Healthy Snacks—100 Calories or Less
Snacking is good when you feel hungry between meals.
Choosing healthy snacks
will help you and your family stay at a healthy weight. Here are some
healthy snacks—all 100 calories or less.
1 medium apple
1/4 cup raisins
1 cup whole strawberries
l/2 cup canned fruit cocktail in juice (not syrup)
1/2 cup orange juice
1 cup cherry or grape tomatoes
2 cups raw mixed veggies with 2 tablespoons
12 baby carrots
18 small celery sticks
1 cup raw cauliflower
1 cup low-sodium vegetable juice
Breads, Cereals, Rice, and Pasta
1/2 cup oat circles cereal
2 graham cracker squares
3 cups air-popped popcorn
1/2 whole-wheat English muffin with jelly
4 whole-wheat crackers, unsalted
2 brown rice and multigrain rice cakes.
Fat-free or Low-fat Milk, Cheese, and
6 ounces cup fat-free plain yogurt
1/2 cup low-fat cottage cheese
1 cup fat-free milk
1/2 cup fat-free pudding
1/2 cup fat-free frozen yogurt
1 ounce low-fat cheddar cheese
1 large hardboiled egg
8 baked tortilla chips with salsa
YUMMY, YUMMY, I CAN
HARDLY WAIT—YOU TOO, I BET
SUMMER PRECAUTIONS: SENIOR CARE
The heat of summer is here, and it is an important time to review
some vital safety tips for seniors. Elderly persons are more prone to the
effects of heat and at greater risk for dehydration. According to the
CDC, elderly people are more at risk because:
· Elderly people do not adjust as well as
young people to sudden changes in temperature.
· They are more likely to have a chronic
medical condition that changes normal body responses to heat.
· They are more likely to take prescription
medicines that impair the body’s ability to regulate its temperature or that
Here are some senior safety tips for the summer months as well as
some ways to “beat the heat”.
· Try to plan activities that require going
outside during non-peak hours when it might be a little cooler.
· Move exercise indoors. Consider exercising
at a gym, walking on a treadmill, or “mall walking” instead of outdoor walks or
· Drink plenty of fluids (non-alcoholic,
caffeine-free as these ingredients have a diuretic effect).
· Additionally, it may be important to
consume food and drink with sodium and potassium to restore electrolyte balance
when losing fluids and drinking a lot of water: broths or soups (contain
sodium); fruit juice, soft fruits, vegetables (containing potassium); sports
drinks that contain electrolytes.
· Stay indoors in cooled spaces as much as
· Be aware of signs of dehydration, heat
exhaustion and heat stroke.
The most common signs of dehydration in the elderly are thirst,
confusion, irritability and poor skin elasticity. Keeping hydrated on a
regular basis is the most important preventative measure. Drink fluids.