Middletown Senior Center

21256 Washington Street
Post Office Box 1037

Middletown, California 95461

Phone: (707) 987-3113

Fax: (707) 987-3114


Nutrition Snippet



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 small banana         

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 fat-free   


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 Yogurt

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

Other Snacks

1 large hardboiled egg

8 baked tortilla chips with salsa

10 almonds






     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 inhibit perspiration.


     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 activities.

· 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 possible.

· 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.