Overcoming Roadblocks to Healthy Eating

Healthy eating can help you lose or maintain weight, feel better overall, and possibly decrease your chances of getting certain diseases.

健康饮食可以帮助您减轻或保持体重，整体感觉更好，并可能减少患某些疾病的机会。

Making smart food choices is important at any age.

在任何年龄段，做出明智的食物选择都很重要。

But eating healthy can be difficult even if you know which foods you should buy and prepare.

但即使您知道应该购买和准备哪些食物，健康饮食也可能很困难。

Your budget, physical issues, mood changes, and dietary restrictions can be roadblocks to eating food that’s best for you.

您的预算、身体问题、情绪变化和饮食限制可能会成为吃最适合您的食物的障碍。

Here are suggestions for dealing with common problems that can make it harder for older adults to follow through on smart food choices .

以下是处理常见问题的建议，这些问题可能使老年人更难坚持明智的食物选择。

Even when you know which healthy foods to choose , people living on fixed or limited incomes may not be able to buy what’s ideal.

即使您知道该选择哪些健康食品，收入固定或有限的人们也可能无法购买理想的食品。

Start by deciding how much you can afford to spend on food.

首先决定您能负担得起在食物上花多少钱。

There are a number of resources that can help you plan a food budget.

有许多资源可以帮助您规划食物预算。

For example, the U.S. Department of Agriculture supports Iowa State University’s Spend Smart-Eat Smart program.

例如，美国农业部支持爱荷华州立大学的“Spend Smart-Eat Smart”计划。

This website also features more than 100 inexpensive recipes, with nutrition information and cost per serving.

该网站还提供 100 多种廉价食谱，附有营养信息和每份成本。

Once you have decided on your budget, look for grocery store advertising in the newspaper or online to see what is on sale.

一旦您决定了预算，请在报纸或网上查找杂货店广告，了解特价商品。

Try to plan some meals around featured items and consider purchasing extra nonperishables such as canned goods when they’re on sale.

尝试围绕特色食品计划一些膳食，并考虑在打折时购买额外的不易腐烂的食品，例如罐头食品。

Use coupons when possible and ask your grocery store staff if they have a senior discount or loyalty rewards program.

尽可能使用优惠券，并询问杂货店工作人员是否有高级折扣或忠诚度奖励计划。

Consider buying store-brand products, which are often the same as more expensive brand-name ones.

考虑购买商店品牌产品，这些产品通常与更昂贵的名牌产品相同。

Focus on buying healthy and inexpensive produce.

重点购买健康且便宜的农产品。

Many nutritious fruits and vegetables — such as bananas, apples, oranges, lettuce, green peppers, and carrots — may be reasonably priced.

许多营养丰富的水果和蔬菜——如香蕉、苹果、橙子、生菜、青椒和胡萝卜——价格可能合理。

It’s never too late to learn some cooking skills or refresh those you might not have used in a while.

学习一些烹饪技巧或更新那些你可能已经有一段时间没有使用过的烹饪技巧永远不会太晚。

Search online to find information on basic cooking techniques and recipes .

在线搜索以查找有关基本烹饪技术和食谱的信息。

Borrow cookbooks with simple recipes and instructions from your local library or try an adult education cooking course.

从当地图书馆借用包含简单食谱和说明的烹饪书，或尝试成人教育烹饪课程。

TV cooking shows might be helpful, too, especially if they show you step by step how to prepare and cook foods.

电视烹饪节目也可能有帮助，特别是如果它们逐步向您展示如何准备和烹饪食物。

Some meal delivery systems also include step-by-step instructions and pre-portioned ingredients.

一些送餐系统还包括分步说明和预先分配的配料。

If you have questions about cooking, your local grocery store may even have cooking coaches available who can help.

如果您对烹饪有疑问，当地的杂货店甚至可能有烹饪教练可以提供帮助。

Maybe you are tired of planning and cooking dinners every night.

也许您厌倦了每天晚上计划和烹饪晚餐。

Have you considered potluck meals?

你考虑过聚餐吗？

If everyone brings one part of the meal, cooking is a lot easier, and there might be leftovers to share.

如果每个人都带一份饭菜，做饭就容易多了，而且可能还有剩菜可以分享。

Or try cooking with a friend to make a meal you can enjoy together.

或者尝试与朋友一起做饭，做一顿你们可以一起享用的饭菜。

Food delivery services are yet another option.

送餐服务是另一种选择。

You could also look into having some meals at a nearby senior center, community center, or religious facility.

您还可以考虑在附近的老年人中心、社区中心或宗教设施用餐。

Not only will you enjoy a free or low-cost meal, but you will also have some company while you eat.

您不仅可以享受免费或低价的餐点，而且在用餐时还会有一些陪伴。

Visit the Eldercare Locator to search for centers in your area.

访问老年护理定位器来搜索您所在地区的中心。

Do you avoid some foods because they are hard to chew?

您是否因为某些食物难以咀嚼而避免食用？

People who have problems with their teeth or dentures often avoid eating meat, fruits , or vegetables and might miss out on important nutrients.

牙齿或假牙有问题的人通常会避免吃肉、水果或蔬菜，可能会错过重要的营养素。

If you are having trouble chewing, see your dentist to check for problems.

如果您有咀嚼困难，请去看牙医以检查是否存在问题。

If you wear dentures , the dentist can check the fit.

如果您佩戴假牙，牙医可以检查是否合适。

If food seems to get stuck in your throat or is hard to swallow, it might be that you don’t have enough saliva in your mouth .

如果食物似乎卡在喉咙里或难以吞咽，可能是因为嘴里没有足够的唾液。

Or, there may be other reasons, including problems with the muscles or nerves in your throat, problems with your esophagus, or gastroesophageal reflux disease .

或者，可能还有其他原因，包括喉咙肌肉或神经问题、食道问题或胃食管反流病。

Talk to your doctor about what might be causing your swallowing issues.

与您的医生讨论可能导致吞咽问题的原因。

Sometimes illnesses such as Parkinson’s disease , stroke , or arthritis can make it harder to cook or feed yourself.

有时，帕金森病、中风或关节炎等疾病会使自己做饭或吃饭变得更加困难。

Your doctor might recommend an occupational therapist.

您的医生可能会推荐职业治疗师。

The therapist might make a custom splint for your hand, give you special exercises to strengthen your muscles, or suggest rearranging things in your kitchen.

治疗师可能会为您的手制作定制夹板，为您提供特殊的锻炼以增强肌肉，或者建议重新布置厨房中的物品。

Special utensils and plates might make mealtimes easier or help with food preparation.

特殊的器具和盘子可能会让用餐时间变得更轻松或有助于准备食物。

Are foods not as tasty as you remember?

食物不像你记忆中那么美味吗？

It might not be the cook’s fault!

这可能不是厨师的错！

Maybe your sense of taste, smell, or both has changed.

也许你的味觉、嗅觉或两者都发生了变化。

Growing older, having dental problems, and medication side effects can cause your senses to change.

随着年龄的增长、牙齿问题和药物副作用可能会导致您的感官发生变化。

Taste and smell are important for a healthy appetite and eating.

味觉和嗅觉对于健康的食欲和饮食很重要。

Try adding fresh herbs, spices, or lemon juice to your plate.

尝试在盘子里添加新鲜香草、香料或柠檬汁。

Smoking and drinking alcohol can also affect your sense of taste.

吸烟和饮酒也会影响您的味觉。

If you smoke, quitting may not only improve your sense of taste and smell, but also your health in many other ways.

如果您吸烟，戒烟不仅可以改善您的味觉和嗅觉，还可以在许多其他方面改善您的健康。

If you drink alcohol, consider stopping or cutting back .

如果您饮酒，请考虑停止或减少饮酒。

Some medicines can change how food tastes, make your mouth dry , or reduce your appetite.

有些药物会改变食物的味道、使口干或降低食欲。

In turn, some foods can change how certain medicines work.

反过来，某些食物可以改变某些药物的作用。

You might have heard that grapefruit juice is a common culprit when used with any of several drugs.

您可能听说过，葡萄柚汁与多种药物一起使用时是常见的罪魁祸首。

Chocolate, licorice, and alcohol are some others.

其他还有巧克力、甘草和酒精。

Whenever your doctor prescribes a new drug for you, be sure to ask about any food-drug interactions.

每当您的医生为您开新药时，请务必询问任何食物与药物的相互作用。

Changes to your body as you age can cause some people to feel full sooner than they did when they were younger.

随着年龄的增长，身体的变化可能会导致一些人比年轻时更快地感到饱腹感。

Lack of appetite can also be a side effect of a medicine you are taking.

食欲不振也可能是您正在服用的药物的副作用。

Talk with your doctor about any side effects you may be experiencing.

与您的医生讨论您可能遇到的任何副作用。

Your doctor may be able to suggest a different drug.

您的医生可能会建议使用不同的药物。

Try to be more active .

尝试变得更加活跃。

In addition to all the other benefits of exercise and physical activity , these may make you hungrier.

除了运动和体力活动的所有其他好处外，这些可能会让您更加饥饿。

If you aren’t hungry because food just isn’t appealing, there are ways to make it more interesting.

如果你因为食物不吸引人而感到饥饿，有一些方法可以让它变得更有趣。

Make sure your foods are seasoned well, but not by adding extra salt.

确保你的食物调味良好，但不要添加额外的盐。

Try using lemon juice, vinegar, or herbs to boost the flavor.

尝试使用柠檬汁、醋或香草来增强风味。

Vary the shape, color, and texture of foods you eat.

改变所吃食物的形状、颜色和质地。

When you go shopping, look for a new vegetable, fruit, or seafood you haven’t tried before or one you haven’t eaten in a while.

当你去购物时，寻找一种你以前没有尝试过或者很久没吃过的新蔬菜、水果或海鲜。

Some grocery stores have recipe cards near items, or you can ask the staff for suggestions about preparing the new food or find recipes online.

有些杂货店的物品旁边有食谱卡，或者您可以向工作人员询问有关准备新食物的建议或在线查找食谱。

Foods that are overcooked tend to have less flavor.

煮过头的食物往往味道较差。

Try cooking or steaming your vegetables for a shorter time and see if that gives them a crunch that will help spark your interest.

尝试缩短烹饪或蒸蔬菜的时间，看看这是否能让它们嘎吱作响，从而激发您的兴趣。

Being unhappy can cause a loss of appetite.

不快乐会导致食欲不振。

Feeling down every once in a while is normal but if these feelings last a few weeks or months, talk with your doctor.

偶尔感到情绪低落是正常的，但如果这些感觉持续几周或几个月，请咨询您的医生。

Help and treatment options are available.

提供帮助和治疗方案。

Read more about depression and older adults .

了解有关抑郁症和老年人的更多信息。

Some older adults have allergies to certain foods, such as wheat, nuts, or dairy.

一些老年人对某些食物过敏，例如小麦、坚果或乳制品。

Others may have dietary restrictions for religious, ethical, or personal reasons.

其他人可能出于宗教、道德或个人原因而有饮食限制。

Whatever your dietary needs are, it is still possible to choose healthy foods.

无论您的饮食需求是什么，仍然可以选择健康食品。

Avoiding dairy?

避免乳制品？

Talk to your health care provider about how to get enough calcium and vitamin D .

与您的医疗保健提供者讨论如何获取足够的钙和维生素 D。

Even lactose-intolerant people might be able to have small amounts of milk when taken with food.

即使是乳糖不耐症的人也可以在与食物一起服用时摄入少量牛奶。

There are also nondairy food sources of calcium, lactose-free milk and milk products, calcium- and vitamin D-fortified foods, and supplements .

还有钙的非乳制品来源、无乳糖牛奶和奶制品、钙和维生素 D 强化食品以及补充剂。

Gluten sensitivity or allergy?

麸质敏感或过敏？

Check out these resources that explain the different types of gluten sensitivities and allergies and learn how to make smart food choices for each type.

查看这些解释不同类型的麸质敏感性和过敏的资源，并了解如何针对每种类型做出明智的食物选择。

Vegetarian or vegan?

素食还是严格素食？

Check out these resources for incorporating plant-based protein into your diet.

查看这些资源，将植物蛋白纳入您的饮食中。

USDA MyPlate 703-305-2060 www.myplate.gov

美国农业部 MyPlate 703-305-2060 www.myplate.gov

USDA Food and Nutrition Information Center National Agricultural Library 301-504-5755 fnic@ars.usda.gov www.nal.usda.gov/fnic

美国农业部食品和营养信息中心 国家农业图书馆 301-504-5755 fnic@ars.usda.gov www.nal.usda.gov/fnic

USDA Center for Nutrition Policy and Promotion 703-305-7600 www.fns.usda.gov/cnpp

美国农业部营养政策和促进中心 703-305-7600 www.fns.usda.gov/cnpp

USDA Food and Nutrition Service Supplemental Nutrition Assistance Program (SNAP) SNAP State Directory of Resources www.fns.usda.gov/snap/state-directory

美国农业部食品和营养局补充营养援助计划 (SNAP) SNAP 州资源目录 www.fns.usda.gov/snap/state-directory

This content is provided by the NIH National Institute on Aging (NIA).

本内容由 NIH 国家老龄化研究所 (NIA) 提供。

NIA scientists and other experts review this content to ensure it is accurate and up to date.

NIA 科学家和其他专家审查此内容以确保其准确且最新。