7 Nutrients for a Healthy Aging Body

By: Blair Lauren Kott, USU Dietetic Intern

Throughout life, it is important to consume a variety of nutrients to keep our bodies as healthy as possible. But, as we get older, certain nutrients are more important to consume than others. This is because as we age, our body gets tired and slows down, causing certain processes in our bodies to slow down as well. In order to slow the processes, it is important to consume these key nutrients:

  • Calcium and Vitamin D
  • Vitamin B12
  • Fiber
  • Potassium
  • Polyunsaturated and Monounsaturated Fats

Calcium and vitamin D help to maintain bone health as we age. They are important to consume to keep our bones strong and to prevent fractures. There are a variety of foods that contain calcium, including vitamin D-fortified milk, yogurt, fortified cereals and fruit juices, broccoli, spinach, kale, and canned fish.


Vitamin B12 is important in the formation of red blood cells and proper function of thebrain, spine, and nerves. Vitamin B12 can be found in fortified cereal, lean meat, eggs, and some fish and seafood.



Fiber helps with digestion and helps to prevent constipation. It also aids in the prevention of heart disease. Sources of fiber include whole grains, nuts and seeds, and fruits and vegetables.nuts

Potassium aids in lowering the risk of high blood pressure. Potassium can be found in many fruits and vegetables, as well as low-fat and fat-free yogurt.


Polyunsaturated fats and monounsaturated fats help to reduce the risk of heart disease. Examples of these types of fats include, olives, nuts, and seeds, as well as olive oil and coconut oil. Make sure to choose unsaturated fats over trans or saturated fats.


By increasing the intake of these 7 nutrients, you can maintain your health as you grow older. Remember to consume a variety of foods and nutrients and eat foods that make you happy and healthy!



Make sure you eat these nutrients if you want a better memory!

By: Jessica Tupa, UTSA Dietetics Student

The age-old saying, “we’re not getting any younger” definitely holds true for our memory over time. Because our society is one that is living longer, and more of us are staying in the workforce longer or returning to it after retirement age, we seek a higher quality of life than one that was the norm in the past. The way we eat and the nutrients in our foods can help strengthen our minds and memories so that we are getting the most out of our days. Here are some foods that can really help us to seize the day!

A good rule of thumb is to keep in mind that what is good for your heart is also good for your mind. Foods that promote blood flow will help keep your brain sharp. Nutrients that fall into this category are:

  • Omega-3 Fatty Acids
  • Vitamins B, C, D, and E
  • Lutein


Omega-3 Fatty Acids are a huge part of helping our brain function normally, and without them, we are at risk for illnesses such as dementia in the future. Good sources of Omega-3s are fish, particularly salmon, herring, tuna or sardines.  It is recommended to eat fish at least twice a week, but if that’s not your type of meal, try talking to your doctor about taking supplements like fish oil.



All of these vitamins have been linked to better brain function.  Vitamin B (thiamine) and Vitamin E actually make up parts of brain cells in our bodies, and they help our brain to send signals to each other or to the rest of our body. Vitamins B and C help to make energy in the brain, and vitamins C and E are powerful antioxidants. Some food sources of these are berries, avocados, green leafy vegetables, nuts, whole grains (like 100% whole wheat bread, for example), and lean meats.



Lutein is another nutrient you can find in egg yolks and avocados; it is very important in brain health and its function.  It also helps with eye health and works together with Omega-3’s to get your brain pumping!


You may already be eating a lot of these nutrients and not even know it!  You don’t have to get caught up in eating just one of these types of foods, as long as you try to eat a variety of them, you will be on a good path to keeping your brain healthy. Bon appetit!




Thankful for being a Meals on Wheels Intern

Hello Meals on Wheels community, my name is Jessica Kuhl.

This past semester I was given the opportunity to intern at Meals on Wheels San Antonio. I am a senior at Texas State University in San Marcos, TX and planning on graduating in May 2018 with a degree in nutrition.

My time spent at Meals on Wheels this semester was a great learning and growing opportunity and I am thankful for the time I was able to spend there. My time at Meals on Wheels was spent working in all aspects of the program. This included working in the kitchen putting together lunch trays and breakfast packs, personally delivering meals to seniors, working in the community engagement office to schedule and communicate with volunteers along with making maps, taking phone calls and helping with the Thanksgiving Day event.

Meals on Wheels San Antonio Thanksgiving Volunteers

I was also able to work under the Registered Dietician at Meals on Wheels, Rhaizza Velasquez Garcia, RD, LD, to write a blog post, give a presentation about healthy eating to senior citizens in the community, and sit in on menu planning meetings to understand all the factors that go into planning these meals.  This allowed me to see the resources and efforts a non-profit organization needs on a daily basis to deliver its mission.

Working with this organization has encouraged me to perhaps seek out a job in a non-profit organization after graduation because it is such a fulfilling job opportunity. Meals on Wheels affects so many seniors daily and is such a wonderful program to help others in need.

The time I spent interning at Meals on Wheels was a great experience and I learned more in this hands on environment then I would in any classroom. I enjoyed my time I was able to spend on Meals on Wheels and will definitely be coming back to volunteer again.


How to Eat Well with Tooth Loss

By Kristina Smith, DTR, Dietetic Volunteer

There are many things in life that we don’t appreciate until they’re gone. Let’s take our teeth for example: they are something that many take for granted especially since losing our teeth affects our life in more ways than one. It can alter our speech and smile, but more importantly it affects our eating. It is difficult to eat well with missing, loose, or rotten teeth, and pain when chewing can limit the amount and types of food we eat, particularly fruits, vegetables, whole grains,1 and steak.2 This can negatively impact our nutritional status and health.


Tooth loss is associated with, but not necessarily caused by, aging.1 Of adults aged 65-74 and 75 and over, 22 and 30% respectively, have lost all of their teeth, compared to 7% of adults aged 45-64. Partial or full dentures can replace natural teeth, but unfortunately even with dentures, chewing ability will not be same.1,2 Chewing with dentures is only 20% as effective when compared to chewing in individuals who have all their natural teeth.1 In addition, improperly fitted dentures can lead to mouth sores, which can further exacerbate chewing ability. The fit of the dentures can be altered by changes in body weight,2 therefore it is important to see your dentist regularly for denture adjustments, even if you no longer have any natural teeth.

Biting into corn on the cob or crunching into an apple can prove to be difficult with missing or loose front teeth or dentures. Foods that are especially difficult to chew without all of your natural teeth are “hard” fruits and vegetables such as apples, pineapple, jícama, and raw vegetables like carrots, celery, and broccoli. Nuts, seeds, popcorn, chips, pretzels, and hard taco shells are other examples. Food that is not chewed well enough can be a choking hazard and inhibit with proper digestion and absorption.

You can still consume most of the same foods if you have experienced tooth loss- all you have to do is think of ways to change the food to a softer form to minimize the need for biting and chewing. An obvious example would be to consume applesauce in place of apples, or you could boil apple slices until soft and serve them sprinkled with cinnamon for a stewed apple dish. A blender or food processor are tools that can come in handy, for instance you can blend pineapple into a fruit or vegetable smoothie.

Instead of whole nuts and seeds, they can be consumed in the form of a spread. Nowadays a variety of nut/seed butters (besides peanut butter) can be found in most grocery stores, such as almond and cashew butters and even sunflower seed butter. Corn can be enjoyed by slicing off the cob and/or making it into creamed corn. Raw vegetables can be steamed down until soft or added to soups. Opting for soft pretzels or homemade potato slices in place of chips. Foods can also be cut into smaller pieces or grated, or completely pureed depending on the severity of tooth loss.

Don’t let tooth loss rob you of the foods you used to enjoy. It just takes a little creativity and prep time to find a way to eat them again, and you deserve to be able to eat healthy. If you still have at least some of your natural teeth make sure to continue to care for them by having regular dental cleanings twice a year and following your dental professional’s recommendations. And remember, if you have dentures it is still important to visit the dentist even if you have lost all of your teeth to ensure that your dentures still fit correctly.

  1. Brown JE, Isaacs JS, Krinke UB, Lechtenberg E, Murtaugh MA, Sharbaugh C, et al. Nutrition through the life cycle. 4th ed. Belmont, CA: Wadsworth; 2011.
  2. Mahan LK, Escott-Stump S, Raymond JL. Krause’s food and the nutrition care process. 13th ed. St. Louis, MO: Saunders; 2011.

An Easy Way to Kick Start Your Day!

By Jessica Sloan, Dietetic Volunteer

Kick start your day the healthy way!

“Breakfast is the most important meal of the day” or so they say. But why is breakfast really important? Breakfast is key in helping meet the daily requirements for multiple nutrients. Breakfast kick starts the body in multiple ways, it helps with blood sugar control and helps give the body energy for the rest of the day. Breakfast also helps with satiety and controlling hunger for the rest of the day. Which in turn helps control body weight and BMI.

An easy way to make sure you eat breakfast is to plan ahead, and easy way to do have premade breakfast. Quinoa Breakfast Bites are a perfect option.

Quinoa Breakfast Bites Quinoa Breakfast Bites
2 cups of cooked quinoa
3 eggs
1cup mild shredded cheddar cheese
2 green onions
½ cup chopped spinach
1 cup cooked ground turkey sausage

1. Preheat oven to 350degrees
2. Spray a mini muffin tray with non-stick cooking spray
3. In large bowl mix all ingredients: eggs, cheese, onion, spinach, quinoa, sausage
4. Fill each mini muffin cup to the top of muffin cup
5. Bake for 17-20 minutes, the edges should become a golden brown
6. Allow to cool for a few minutes before taking out of cups

This recipe is great because multiple variations can be made with the same recipe. You could substitute zucchini for the spinach. Substitute ham or turkey bacon for the sausage. Changing out one or two items can give a whole new breakfast without making a whole new recipe.

These delicious breakfast bites can easily be frozen and then reheated in the microwave for 30 seconds.

Recipe from:

Share the love with us this holiday season!

Meals on Wheels San Antonio joins Meals on Wheels America and Subaru in Sharing the Love this Holiday Season


Subaru’s tenth annual Share the Love Event ® will help deliver nutritious meals and compassion to San Antonio’s seniors

Meals on Wheels San Antonio is proud to announce that it will be participating in the tenth annual Subaru Share the Love Event as a member of Meals on Wheels America – one of four national Share the Love charitable partners supported through the promotion. From November 16, 2017 to January 2, 2018, Subaru of America will donate $250 for every new Subaru vehicle sold or leased to the customer’s choice of participating charity.

“For the past ten years, Subaru of America has partnered alongside the Meals on Wheels network to deliver nutrition, companionship and comfort to our nation’s most vulnerable seniors,” said Ellie Hollander, President and CEO, Meals on Wheels America. “Since 2008, Subaru’s Share the Love Event has helped deliver more than 1.7 million meals to seniors served by Meals on Wheels. Funds raised through this year’s event will come at a critical time for the Meals on Wheels network, allowing our boots on the ground to deliver even more of these critically needed services.”

This year marks the automaker’s 50th Anniversary in the U.S. and, for the second year in a row, there will be no cap on the total donation from Subaru of America to its Share the Love charitable partners. At the culmination of this year, Subaru hopes to exceed a grand total of $115 million donated since the creation of Share the Love to celebrate the tenth anniversary of the event.

By purchasing or leasing a new Subaru during the Event and selecting Meals on Wheels America as your charity of choice, you can help deliver nutritious meals and other important services to your senior neighbors right here in San Antonio and Bexar County.

For more information, visit http://www.mealsonwheelsamerica.org/sharethelove.

About Meals on Wheels San Antonio
Meals on Wheels San Antonio and Grace Place Alzheimer’s Activity Centers began under the umbrella of Christian Senior Services, a 501 (c)(3). Since 1977 these organizations have served senior citizens of Bexar County. Combined, it is one of Bexar County’s largest non-profit organizations providing services to adults over the age of 55. Services include home meal delivery, companionship services for homebound seniors, and daytime care for seniors diagnosed with Alzheimer’s or dementia-related diseases. For more information on how you can volunteer or refer someone for services visit http://www.mowsatx.org.
About Meals on Wheels America
Meals on Wheels America is the oldest and largest national organization supporting the more than 5,000 community-based programs across the country that are dedicated to addressing senior isolation and hunger. This network exists in virtually every community in America and, along with more than two million staff and volunteers, delivers the nutritious meals, friendly visits and safety checks that enable America’s seniors to live nourished lives with independence and dignity. By providing funding, leadership, education, research and advocacy support, Meals on Wheels America empowers its local member programs to strengthen their communities, one senior at a time. For more information, or to find a Meals on Wheels provider near you, visit http://www.mealsonwheelsamerica.org.
About Subaru of America, Inc.
Subaru of America, Inc. (SOA) is a wholly owned subsidiary of Subaru Corporation of Japan. Headquartered at a zero-landfill office in Cherry Hill, N.J., the company markets and distributes Subaru vehicles, parts and accessories through a network of more than 620 retailers across the United States. All Subaru products are manufactured in zero-landfill production plants and Subaru of Indiana Automotive, Inc. is the only U.S. automobile production plant to be designated a backyard wildlife habitat by the National Wildlife Federation. SOA is guided by the Subaru Love Promise, which is the company’s vision to show love and respect to everyone, and to support its communities and customers nationwide. Over the past 20 years, SOA has donated more than $120 million to causes the Subaru family cares about, and its employees have logged more than 40,000 volunteer hours. As a company, Subaru believes it is important to do its part in making a positive impact in the world because it is the right thing to do.
For additional information visit media.subaru.com. Follow us on Facebook, Twitter, and Instagram.





Four Tips for Diabetic-Friendly Eating

By Kristina Smith, DTR, Dietetic Volunteer

What comes to mind when you think of the term “diabetic diet”? I don’t know about you, but I don’t like the word “diet”. It sounds restrictive, unpleasant, and like something that I am tempted to break. I guess the American Diabetes Association thought so too, because they did away with the term in the early 90’s, recognizing that there is no one-size-fits-all when it comes to eating[i]. Although the term is still used, it is referencing a more flexible way of eating that is dependent on the individual and their eating behaviors.

Let’s review diabetes for a minute. Diabetes is a condition where your body either does not make any insulin (Type 1), or your body does not respond to the insulin that it does make (Type 2). Type 2 diabetes is more common, and the risk of developing it increases with age[ii], along with other factors. Certain racial groups are more prone to developing it than others such as African Americans, Native Americans/Alaskan Natives, Asian Americans, Pacific Islanders, and Hispanics, particularly Mexican-Americans are disproportionately affected[iii].

Even if you don’t have diabetes, eating in a diabetic-friendly way is a healthy way of eating, anyway! This is because the key to eating a diabetic “diet” is knowing how to balance your foods. Now, carbohydrates are not bad- our bodies need carbohydrates, just not in large amounts. In fact, carbohydrates is the type of energy that our bodies can most easily use, and they fuel our everyday activities. Carbohydrates are what cause our blood sugar to rise. Everyone’s blood sugar rises after a meal, not just people with diabetes. The higher it rises the more our bodies have to work to bring it down, which can be stressful for our body. So what are some tricks to even things out? Here are some tips:

1. Eat carbs with fiber. This could mean eating your fruit with the skin on (unpeeled apples, pears, cucumbers), eat whole grains vs. refined grains (whole wheat bread, brown rice, whole grain pasta), or include other sources of fiber in your meals (beans, lentils). Why? The fiber slows and may decrease the absorption of the carbohydrate[iv], which leads to a lower peak in your blood sugar.


2. Add a source of fat to your carb. Examples: toast with a margarine spread, apple slices dipped in peanut butter, or adding avocado slices or a slather of mayo to your sandwich. The fat slows the absorption of the carbohydrate, (like fiber but in a different way), and keeps your blood sugar from shooting up.


3. Eat your carbs in moderation. Eating a reasonable amount of carbohydrates means the less work our bodies have to do to balance things out- plus it makes room for all the other nutritious foods you can include in your diet! Non-carb foods like: meats, meat substitutes, and non-starchy vegetables. Include these in your meals to feel more satisfied. Also, take time to enjoy your meal, and give your body time to realize it is full. Drink water during the course of eating, and you may come to find you’re not craving that extra serving of carbs anyways!


4. Exercise is the best pill. For those that are able to engage in it, physical activity helps to control our glucose levels better, and makes our bodies more sensitive to insulin[i]. Exercising after meals in particular has been shown to improve glucose control[ii].

Knowing that you are nourishing your body in a healthy and balanced way is a good feeling, and the satisfaction you get from it is better than any temporary “in the moment” indulgence. Don’t think of it as a diet, but as a permanent and healthy way of eating for you. When you view a food as off-limits, the more you think about it, and the more desirable it becomes. Instead, try to change your perspective and focus on what you do like from what is healthy to eat. This will help keep you from feeling deprived. For more ideas on diabetic meals, take a look at Meal on Wheels San Antonio’s Menu A which is diabetic-friendly and heart-healthy.

Photo Credit:
[i] Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and Type 2 Diabetes: The American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary. Diabetes Care. 2010;33(12):2692-2696. doi:10.2337/dc10-1548.
[ii] Erickson ML, Little JP, Gay JL, et al. Effects of postmeal exercise on postprandial glucose excursions in people with type 2 diabetes treated with add-on hypoglycemic agents. Diabetes Research and Clinical Practice, vol. 126, 2017, pp. 240-247.
[i] Barrier, Phyllis M. “Goodbye to the `Diabetic Diet’.” Nation’s Business, vol. 82, no. 11, Nov. 1994, p. 86. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=b9h&AN=9411073157&site=sbrc-live.
[ii] http://www.diabetes.org/are-you-at-risk/lower-your-risk/nonmodifiables.html#Age
[iii] https://www.minorityhealth.hhs.gov/omh/browse.aspx?lvl=3&lvlid=64
[iv] Stipanuk, Martha, and Marie Caudill. Biochemical, Physiological, and Molecular Aspects of Human Nutrition. 3rd ed., Saunders, 2013.

Three Benefits of Black Beans


Black Beans

How many of you recognize the picture above? If you don’t know what it is, those are black beans.

Black beans are part of the legume family. Beans are known scientifically as Phaselous vulgaris. They originated in parts of Central and South America and were introduced into Europe in the 15th century by Spanish explorers. For many reasons, beans have become popular in many cultures throughout the world. Black beans, in particular, are an important staple in the cuisines of Central and South America. Personally, I grew up in Venezuela, a country found in South America, and I always enjoyed a cup of black beans with my meals. Once I came to the United States, I found out that not everyone had the same pleasure as me. I have decided to write about beans because when I was looking at the Food Preference Survey conducted last month I found out that many of our clients dislike black beans. 

Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. For this reason, many public health organizations recommend legumes as a key food group for preventing disease and optimizing health. Recent studies classified black beans as one of the world’s healthiest foods due to their abundance health benefits. Some of the benefits found are:Benefits

Helpful tips

  • If you are cooking beans at home, soak beans in water for at least 8 hours.
  • Discard bean soaking water.
  • Cooked black beans will keep fresh in the refrigerator for about three days if placed in a covered container.
  • When cooking beans, add seasonings after the beans have been cooked to decrease cooking time.
  • If buying canned beans, look for low sodium options and rinse the beans after opening the can to remove excess additives.

 Source: www.whfoods.com


Freshen up your salads with lemon

By: Blair Lauren Kott, USU Dietetic Intern

 Often, we don’t have the time to make our own salad dressing so we opt for pre-made dressings. Store bought dressings have added sugar and preservatives that are unnecessary for us to consume. Making your own salad dressings is a great way to add flavor to a salad without the added sugar and preservatives. Preparing a large batch of salad dressing ahead of time saves time in the future and saves our bodies from the additional sugars and preservatives that are found in store bought salad dressings.

There are many benefits to adding lemon in your diet. Lemon is a great source of vitamin C, which helps protect cells, it improves skin quality, aids in digestion, and helps prevent calcium kidney stones.

Try this yummy lemon vinaigrette and add it to fresh greens, drizzle over vegetables, or over your favorite protein. Another way to incorporate lemon into your diet is to make lemon water. Squeeze half a lemon in 8 ounces of water and voila — yummy water!

Yield: Makes about 1/3 cup
Total Time: 10 minutes

 INGREDIENTS                                                                                   Lemon Vinagrette

  • 1/2 teaspoon finely grated lemon zest
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon fine sea salt
  • 3 to 4 tablespoons extra-virgin olive oil
  • Freshly ground black pepper to taste


In a small bowl, whisk together the ingredients until all are dissolved. Refrigerate for 30 minutes and serve. Vinaigrette can be stored in the refrigerator for up to 3 days.


What I’ve learned as a Meal on Wheels Intern

By: Blair Kott, USU Dietetic Intern

My name is Blair Kott, and I am currently completing my dietetic internship through Utah State University’s Distance Dietetic Internship Program. The rotations I have completed thus far have included food service management and school nutrition education in the Alamo Heights School District, long term care at Morningside Manor, and community nutrition at Meals on Wheels. I have three more rotations to complete before I sit for the Registered Dietitian Exam. Each rotation has provided me with a vast amount of knowledge and experiences I will never forget.

My time at Meals on Wheels was such an incredible experience. I was fortunate to be able to have Rhaizza Velasquez Garcia, RD, LD as my preceptor for my rotation. Together, we worked on menu planning, as well as inspections at the three Grace Place locations in San Antonio. During these inspections, I was able to apply the knowledge I have gained not only from my undergraduate didactic program, but my food service management rotation as well.

During my time at Meals on Wheels, I created nutrition education worksheets, wrote several blogs, worked with Vince and Mary in the kitchen, delivered meals with a driver, and visited clients with a case worker. My time spent in each of these departments within the Meals on Wheels organization was crucial in developing an understanding of how Meals on Wheels works as a whole. The work that the registered dietitian does, the preparing of meals, delivering of meals, and visiting clients are all crucial elements to making Meals on Wheels the incredible organization it is.

MOWAA Doorbell IMG_9026

I thoroughly enjoyed my time at Meals on Wheels and am so thankful to have been able to spend time at this wonderful organization. I was just in awe at the incredible work that the employees at Meals on Wheels do for others on a daily basis. Meals on Wheels is truly making a difference in so many people’s lives, and I am so thankful I got to take part in that. Thank you to Meals on Wheels and to everyone who made my experience so wonderful!

If you want to learn more about becoming a Dietetic Intern email our Registered Dietitian Rhaizza.