“You’re not allowed to do anything anymore, are you?” sounds like dietitian Marianne Knape sharing the latest alcohol guideline – no alcohol, unless you have something special to celebrate. All this was discussed during a cooking workshop, organized by the Wassenaar Social Support Foundation.
She is by no means the diet police, says Marianne as she opens her presentation on healthy eating. ‘If you ever take sweets, cookies or alcohol, enjoy it. But, make it an exception.’ Other tips are: taking vitamin D daily, eating a protein and fiber-rich diet and drinking one and a half to two liters of water per day.
The workshop is part of the SMOW program Parent with Power. This also includes a fitness test in the context of fall prevention and an Exercise course with Sandra. “Everyone wants to grow older healthy and fit,” says Aisia Okma, director of SMOW. ‘Eating healthy and exercising naturally helps with this. Aisia challenges Wassenaar seniors to think more consciously about healthy aging. Who will do the practical chores around the house if you can no longer do them yourself? She would like to see older people become members of a (sports) club, such as Wassenaarse Ouderen in Beweging. ‘It keeps you fit and is fun.
The participants prepare lunch: a smoothie with beets, tuna salad and chicken curry are on the menu, with protein-rich bread and muesli balls. ‘A smoothie is not as healthy as people think, is it?’ notes participant Els. ‘Then you miss fiber and vitamins become less effective?’ Marianne nods: ‘I especially recommend a smoothie to people with little appetite or swallowing problems. This way they still get something healthy.’ In the meantime, Marijke and Joke are preparing the tuna salad. The ladies cook by feeling. Marijke: ‘I do that at home too. My favorite recipe is a simple vegetarian curry. You cook regular potatoes, one sweet potato and chickpeas. Curry and cooking cream are added on top. You’ll eat your fingers!’
Marianne emphasizes that it is important to continue cooking yourself. Marianne: ‘Frozen vegetables are just as healthy as fresh. Or cook for two days.’ It is very important to stay away from ready-made foods. They contain a lot of sugar, salt and flavorings. ‘And choose full-fat rather than light. Fat satisfies you, so you eat less sweets.’ She explains that, in addition to healthy eating, regular exercise is important: ‘Make sure you exercise for half an hour every day. And do strength and balance exercises weekly to strengthen your muscles.’
Want to know more about Parent with power? Visit the SMOW website: www.smowassenaar.nl or call 070-5112226
