Your Health, Your Way, Your 

Table

Appendix Documents
Table of Contents

Appendix Documents.............................................................................................................................................................................. 1

Appendix A...................................................................................................................................................................................................... 3

Appendix B...................................................................................................................................................................................................... 4

Appendix C..................................................................................................................................................................................................... 5

Appendix D ..................................................................................................................................................................................................... 6
Appendix A
Appendix A

1 

Name: ______________________ Assessment Date: ___________ DOB: __________ Age: _____ Sex: M/F

Address: _________________________apt#_____City:_______________Zip:________County: _______ 

Phone: (___) _____-________ Email: ___________________________________ 

Referred by: ____________________________________

Compressive Malnutrition Assessment

Demographic/Social

Marital status: Married ☐ Single ☐ Widowed ☐ Divorced ☐ Other ☐________________

Caregiver/ Contact Person: ________________________________ Relation:_______________ Phone: (___) _____-__________

Household Composition: 

Alone ☐ Spouse/partner ☐ Spouse and children ☐ Child/children ☐ Relative ☐ Non-relative ☐ 

Other ☐_____________________ 

Medical Benefits: 

Medicare ☐ Medicaid ☐ None ☐ Other ☐_______________________________ 

Finances: Below national poverty level? Yes ☐ No ☐

☐ Independently manages all finances and money 

☐ Independently manages daily purchases but needs assistance with paying bills/ banking/ large transactions

 ☐ Unable to manage finances

Currently receiving the following services: 

Food stamps ☐ Weatherization ☐ Lifeline ☐ Food Bank/Pantry ☐ Medicaid Waiver ☐

Subsidized Housing ☐ Homemaker program ☐ Veteran ☐ Spouse of Veteran ☐ Home Health Aide ☐

Nursing Speech Therapy ☐ Occupational Therapy ☐ Physical Therapy ☐ Senior Companion ☐ 

Other ☐ ____________________________

Race or ethnic background: 

Caucasian ☐ Asian, Pacific Islander ☐ African American ☐ Hispanic ☐ American Indian/native Alaskan ☐ 

Other ☐_______________________

Legal Guardian? Yes ☐ No ☐ Name: _________________________ Phone: (___) _____-__________

Pets? Yes ☐ No ☐ If yes describe: _________________________________________________________________________

Pets provided with: Pet food ☐ Table scraps ☐ Both ☐
Appendix A

2 

Perceived Wellbeing

Would you say your physical health over the past year has: Improved ☐ Stayed same ☐ Become worse ☐

Explain why:_______________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

Would you say your mental health or emotional state over the past year has: Improved ☐ Stayed same ☐ Become worse ☐

Explain why:_______________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

Would you say your ability to get around and take care of yourself, and to do things for yourself and other people over the past 

year has: Improved ☐ Stayed same ☐ Become worse ☐

Explain why:_______________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

Medical/Physical

Primary Doctor: Name: _________________________ Phone: (___) _____-__________

Recent hospital discharge date: _________ Admission Diagnosis: ___________________________________________________

History of hospitalization (past 3 years): 

Admission date: _________ Admission Diagnosis: _______________________________________________________________

Admission date: _________ Admission Diagnosis: _______________________________________________________________

Admission date: _________ Admission Diagnosis: _______________________________________________________________ 

Current medical diagnosis:___________________________________________________________________________________

Do you have (a) wound(s)? Yes ☐ No ☐ Location:__________________ Type: ______________Stage: 1☐ 2 ☐ 3 ☐ 4 ☐

Self-assessed pain scale: Are you dealing with any pain? Yes ☐ No ☐ Location:_____________________________________

If yes rate your pain on a scale 1-10 (1 no pain, 10 worst pain)

1-------------2-------------3-------------4-------------5-------------6-------------7-------------8-------------9-------------10
Appendix A

3 

(Check most appropriate box)

☐ Independently takes medications as prescribed (correct dose and times) 

☐ Ability to take medications independently from prefilled daily pill dispenser

☐ Unable to take medications independently

Risk factors for fall and injury, i.e., identify any conditions about this patient that increase his/her risk of falling or injury (check all 

that apply)

Orthostatic hypotension ☐ osteoporosis ☐ gait problem ☐ impaired balance ☐ confusion ☐ Parkinsonism ☐ 

pain ☐ inadequate assistive device(s) ☐ other ☐ 

Additional details / notes

History of falls, trip, and/or stumble? Yes ☐ No ☐ ______# in the past 6 months ______# GLF (explain)

_________________________________________________________________________________________________________

Bone fractures in the past 6 month? Yes ☐ No ☐ ______# in the past 6 months (explain/location)

_________________________________________________________________________________________________________

Sensory impairments affecting functioning (check all that apply)

 Hearing: Conversation difficulties ☐ deaf ☐ uses corrective aid ☐ 

 Vision: Uses corrective lenses ☐ Blind ☐ 
Appendix A

4 

Additional details / notes

Cognitive/Behavioral 

Mini-Cognitive Test

a. Ask patient to repeat three unrelated nouns. Then tell them you will be asking them to repeat the words later.

b. Instruct patient to draw a clock. Have patient perform task after each instruction item.

i. Draw clock face

ii. Place numbers on face

iii. Place hands on clock to read 11:10

iv. Repeat the three nouns.

c. Interpretation:

i. Give one point for each recalled word after the clock draw distracter

ii. A score of zero indicates positive screen for dementia

iii. A score of one or two with an abnormal CDT* indicates positive screen for dementia

iv. A score of one or two with a normal CDT* indicates negative screen for dementia

v. A score of three indicates negative screen for dementia

(*CDT – clock drawing test)

Score: 

Anxiety ☐ Yes ☐ No How long? _____ (Occasionally/Days/Weeks/ Months/Years) 

Depression: ☐ Yes ☐ No How long? _____ (Occasionally/Days/Weeks/Months/Years) 

Mood changes: ☐ Yes ☐ No How long? _____ (Occasionally/Days/Weeks/Months/Years) 

Patient Health Questionnaire (PHQ-2):

Over the past two weeks, how often has the patient been bothered by any of the following problems?

d. Little interest or pleasure in doing things

0 = not at all

1 = several days

2 = more than half the days

3 = nearly every day

e. Feeling down, depressed, or hopeless

0 = not at all

1 = several days

2 = more than half the days

3 = nearly every day

Date: Score: 

Functional 

"Get up and Go" test procedure: 

1. rise from sitting position and walk 10 feet 
Appendix A

5 

3. turn around 

4. return to chair 

Patient takes < 14 seconds to complete test; therefore, adequate for independent transfers and mobility. 

Patient requires> 30 seconds to complete test; therefore, suggests higher dependence and risk of falls.

Shopping:

Grocery shopping provided by: Spouse/Family ☐ Friend ☐ Other ☐___________________________________________

 Frequency: ____________ per (Week/Month) 

Food Preparation: 

(Check most appropriate box)

☐ Able to plan, prepare, and serve balanced meals if supplied with ingredients

☐ Able to heat and serve pre-made meals

☐ Unable to prepare, heat or serve meals

 Cooking Facilities (check all that apply): Stove ☐ Microwave ☐ Refrigeration ☐ Plumbing/water ☐

 Kitchen stocked with adequate food preparation equipment/tools? Yes ☐ No ☐ _________________________________

Able to independently use all food preparation equipment/tools? Yes ☐ No ☐ __________________________________ 

Kitchen is clean and tidy? Yes ☐ No ☐ __________________________________________________________________

Fridge is well stocked? Yes ☐ No ☐ ____________________________________________________________________

Pantry is well stocked? Yes ☐ No ☐ ____________________________________________________________________

Foods in kitchen are within expiration dates? Yes ☐ No ☐ ___________________________________________________

Safely reaches items on low and high shelves? Yes ☐ No ☐ _________________________________________________

Meal preparation: Self (times/week____) ☐ Other person (times/week____) ☐ Nutrition services (times/week____) ☐

Additional details / notes

Home environment

Living room: 

☐ Cluttered ______________________________________________________________________________________

☐ Couch/chair- patient able to stand from: ______________________________________________________________

☐ Rugs__________________________________________________________________________________________

☐ Adequate Lighting _______________________________________________________________________________

Bedroom:

Patient able to get on and off of bed? Yes ☐ No ☐ 

Bathroom: (check all that apply)
Appendix A

6 

☐ Shower handles ☐ Hand held shower ☐ Shower chair ☐ Commode ☐ Raised toilet seat 

☐ Floor condition good ☐ Rugs ☐ Shower/ Tub ☐ Walk-in 

Additional details / notes

Safety considerations:_______________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

 

Physical Self-Maintenance Scale (PSMS)

Activities of Daily Living

Descending numbered items represent worsening states of function. Choose the item that best describes the resident’s functional 

status. Scores in all categories should then be totaled. The higher the final score, the greater the degree of impairment.

A. Toileting

1 ☐ Cares for self at toilet completely, no incontinence.

2 ☐ Needs to be reminded or needs help in cleaning self, or has rare (weekly at most) accidents.

3 ☐ Soiling or wetting while asleep more than once a week. 

4 ☐ Soiling or wetting while awake more than once a week.

5 ☐ No control of bowels or bladder. 

Score: 

B. Feeding 

1 ☐ Eats without assistance.

2 ☐ Eats with minor assistance at mealtimes and/or with special preparation of food, or help in cleaning up after 

meals. 

3 ☐ Feeds self with moderate assistance and is untidy.

4 ☐ Requires extensive assistance for all meals.

5 ☐ Does not feed self at all and resists efforts of others to feed him/her.

Score: 

C. Dressing

1 ☐ Dresses, undresses, and selects close from own wardrobe.

2 ☐ Dresses and undresses self with minor assistance.

3 ☐ Needs moderate assistance in dressing or selection of clothes.

4 ☐ Needs major assistance in dressing, but cooperates with efforts of others to help. 

5 ☐ Completely unable to dress self and resists efforts of others to help.

Score: 

D. Grooming 

1 ☐ Always neatly dressed, well groomed, without assistance.

2 ☐ Grooms self adequately with occasional minor assistance, e.g., shaving.

3 ☐ Needs moderate and regular assistance or supervision in grooming.

4. ☐ Needs total grooming care, but remain well-groomed after help from others. 

5. ☐ Actively negates all efforts of others to maintain grooming.

Score: 

E. Physical Ambulation

1 ☐ Goes about grounds and surrounding area (e.g., town or city) on their own. 

2 ☐ Ambulates within residence or about one block distances. 

3 ☐ Ambulates with assistance of (check one)
Appendix A

7 

☐ Another person ☐ railing ☐ cane ☐ walker

☐ Wheelchair – gets in and out without help 

☐ Wheelchair – needs help getting in and out

4 ☐ Sits unsupported in chair or wheelchair, but cannot propel self without help. 

5 ☐ Bedridden more than half the time. 

Score: 

F. Bathing 

1 ☐ Bathes self (tub, shower, sponge bath) without help. 

2 ☐ Bathes self with help in getting in and out of tub. 

3 ☐ Washes face and hands only, but cannot bathe rest of body. 

4 ☐ Does not wash self but is cooperative with those who bathe him/her. 

5 ☐ Does not try to wash self, and resists efforts to keep him/her clean.

Score: 

 

Total of all scores: 

The higher the final score, the greater the degree of impairment with a total score of six representing the lowest level of 

impairment, and a total score of 30 representing the highest level of impairment.

Additional details / notes

Nutrition

Weight: ________________ Height: __________________

(a) Any unintentional weight change in the past 1, 3, 6, or 12 months? Yes ☐ No ☐ Loss ☐ Gain ☐ 

(b) How much weight change? ____________lbs/kg in the past _________ weeks/ months

(c) Appetite: Good ☐ Fair ☐ Poor ☐ __________________________________________________

Estimated Requirements: 

Estimated Requirements Estimated Requirements

Calories _________ - ______________ k/cal/day Protein: ______ - _______g/day

Based on: _______ - ______kcal/kg Based on: ________ - ________g/kg
Appendix A

8 

24hr Dietary Recall

Meal Food Item Quantity Calories Protein

Breakfast

AM Snack

Lunch

PM Snack

Dinner

Before Bed

Total

Are you following any specific diet at home? Yes ☐ No ☐ (if yes explain)___________________________________________ 
Appendix A

9 

NFPE Checklist

Region Location Task Mild Moderate Severe

Skin Globally Dermatitis, rashes, petechiae, ecchymosis, scaliness, 

dryness.

Head Hair Touch and observe for the following: thinness, 

dullness, dryness, brittleness, patchy growth and 

easily pluck able

Head Temporalis Palpate temporal muscles. Check for fullness and 

firmness. Observe for depression, hollowing.

Head Eyes Orbital pads: Gently palpate area below eyes. 

Observe for darkness, hollowness, and/or loose skin.

Head Eyes Observe for cracked or reddened corners of eyes, 

foamy (Bitot’s Spots) areas on sclera; dull, dry or 

rough sclera; dull, milky, opaque cornea.

Head Mouth Have patient open mouth and shine penlight into oral 

cavity. Next, have patient stick out tongue. Observe: 

Mucosa: pallor, dryness, decreased salivary flow, 

ulcerations (mucositis)

Head Mouth Tongue: Magenta or beefy red color; smooth, slick 

appearance (glossitis)

(Swallowing Impaired? Yes No )

(Chewing Impaired? Yes No )

Head Teeth Observe for tooth decay, missing teeth.

(Dentition: Teeth Edentulous )

(Dentures: Upper Lower )

Head Gums Observe for sponginess, bleeding; swollen, red, 

receding gums.

Head Lips Observe for bilateral cracks at corners of mouth, 

redness (angular stomatitis/cheilosis).

Upper 

Body

Deltoid Palpate muscles around the shoulders (deltoid 

muscles) for fullness and firmness. Observe for 

squaring of shoulders.

Upper 

Body

Clavicle Gently palpate above and below the clavicle for 

fullness and firmness. Observe for prominence of 

clavicle.

Upper 

Body

Ribs Have patient sit forward and palpate ribs.

Upper 

Body

Triceps 

Skinfold

Have patient bend arm at 90 degree angle with upper 

arm perpendicular to body; if patient unable to 

cooperate, ben elbow at 90 degrees and place 

forearm horizontally across body if possible; grasp 

upper arm midway between shoulder and...
Appendix A

10

Upper 

Body

Interosseous Have patient make okay sign with thumb and first 

finger and while palpating interosseous muscle 

between thumb and first finger and the interosseous 

muscles between remaining fingers. Check for 

fullness and firmness. Observe for depression.

Upper 

Body

Interosseous Observe fingernails for missing, misshapen (spoon 

shaped), splintered, transverse ridging, discoloration, 

dullness, lackluster appearance, mottling.

Lower 

Body

Fluid 

Accumulation: 

Peripheral

Pitting: When pressure is applied to small area of 

skin, the indentation persists after release of pressure 

(seen in heart failure)

Non-pitting: When Pressure is applied to small area 

of skin, the indentation does not persist (associated 

with lymphedema)

1+ 2+ 3-4+

Lower 

Body

Gastrocnemius Grasp the calf muscle to determine amount of tissue

Normal: well-developed muscle

Milk-Moderate: Not well developed

Severe: Thin, minimal to no muscle definition

Hydration Capillary Refill Normal: 1-2 seconds

Mild dehydration: 4 seconds

Severe dehydration: >4 seconds

Hydration Skin Turgot Decreased skin turgor (slower return to normal) 

reflects late stages of dehydration

Grip Strength

Dominant Hand: Right ☐ Left ☐

Right Hand: Left Hand: 

___________

___________

___________

___________

___________

___________

Avg. Avg. 

Was Grip Strength test tolerated? Yes ☐ No ☐ _________________________________________________________________

Grip strength -2SD of average? Yes ☐ No ☐ 

If complaints or needs outside of scope of practice what was done? __________________________________________ 

Nutrition Diagnosis: 

________________________________________________________________________________________________ 

Nutrition Assessment: 

________________________________________________________________________________________________
Appendix A

11

________________________________________________________________________________________________

________________________________________________________________________________________________

Intake Goal: _____________________________________________________________________________________

Physical Function Goal: ____________________________________________________________________________

Functional Deficits: _______________________________________________________________________________

Social/psychological/environmental goal: ______________________________________________________________

Physical exam: (physical abuse, identified signs of malnutrition): 

________________________________________________________________________________________________

Care Plan: 

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

Goals:

1) ___________________________________________________________________________________________________

___________________________________________________________________________________________________

2) ___________________________________________________________________________________________________

___________________________________________________________________________________________________

3) ___________________________________________________________________________________________________

___________________________________________________________________________________________________

“This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. 

Department of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government 

sponsorship are encouraged to express freely their findings and conclusions. Points of view or opinions do not, 

therefore, necessarily represent official ACL policy.” 
Appendix B
Appendix B 

Social Isolation Survey

We want to thank you for your participant in the Nutrition Study over the past 6 

months. Your involvement has provided information to better understand the 

nutritional concerns and needs of older adults. My call today is the last step to 

complete the project. We have several questions we would like to ask you about 

your experience over the past six months. Your openness (and frankness) to 

answering the questions would be most appreciated. 

1. How beneficial, do you feel, was your participation in the nutrition study on 

a scale of 1-10 with 1 being not at all beneficial and 10 being extremely 

beneficial.

 1 2 3 4 5 6 7 8 9 10 

2. Do you feel that the care provided by the RDN (Susan or Amy) impacted 

your outlook on life? 

o Yes No 

o Explain: 

3. Did the nutrition study provide you with social and/or emotional support? 

o Yes No 

o If yes, in what way: 

4. What parts of the nutrition study did you like best? 

Now we would like to ask you a few more directed questions about your 

interactions with people around you and your sense of adequate social 

connection. 
Appendix B 

5. Do you belong to any social networks such as church groups, senior groups, 

clubs, etc.? 

o Yes No 

o If yes, which ones: 

6. Do you feel there are any social interactions that you are missing at this 

time? 

7. Do you feel you have a sense of purpose in your life? 

8. How often do you feel that you lack companionship? 

1. Hardly ever

2. Some of the time

3. Often

9. How often do you feel left out? 

1. Hardly ever

2. Some of the time

3. Often

10. How often do you feel isolated from others? 

1. Hardly ever

2. Some of the time

3. Often

We want to again express our gratitude for your willingness to work with us over 

the past 6 months. We have truly enjoyed getting to know you and wish you the 

best in the future. 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, 

U.S. Department of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with 

government sponsorship are encouraged to express freely their findings and conclusions. Points of view or 

opinions do not, therefore, necessarily represent official ACL policy. 
Appendix C
Appendix C

Your Health, Your Way, Your Kitchen Table

Nutrition and Hospital Re-admission Study

The University of Utah Department of Family and Preventive Medicine has partnered with the 

Utah Division of Aging and Adult Services in a nutrition research study. The purpose of this 

study is to evaluate the impact of nutritional health on hospital readmissions. 

Be part of an important research study:

• Are you 60 years or older?

• Are you eligible for Home Delivered

Meals?

• Have you recently been discharged

from a hospital, rehabilitation, or skilled

nursing facility?

• Are you at risk for poor nutrition?

Participation in this study involves: 

• In home nutrition assessment at no cost

• Time commitment of up to two hours per

month over a six month period

Contact: Amy Covington 

amy.covington@hsc.utah.edu 

385-377-4268

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. 

Depart-ment of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government 

sponsorship are encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, 

necessarily represent official ACL policy.
Appendix D
Appendix D 

Appendix D 

“Holistic Health Hacks” 

D1- Supermarket Survival: Produce Part 1

D2- Supermarket Survival: Produce Part 2

D3- Protein: How Much Do We Really Need

D4- Comfort Food Therapy

D5- Summertime Baked Beans

D6- Simple Pantry Essentials

D7- How to Avoid the “Quarantine 15”

D8- Meal Planning Tips for Caregivers

D9- Flatten Your Curve with Fiber

D10- Eating Your Way to a Good Night’s Sleep

D11- Have Good Taste, Avoid Food Waste

D12- Boost Your Immune System with Food

D13- Cabin Fever: Gardening 101

D14- Cooking for One

D15- Hydration Situation

D16- Simple Meal Ideas

D17- Just Put an Egg on It
Appendix D 

D1 Supermarket Survival: Produce Part 1

The U.S. Department of Agriculture is not aware of any reports at this time 

of human illnesses that suggest COVID-19 can be transmitted by food or 

food packaging. 

Remember, incorporating fresh fruits and vegetables into one’s diet has consistently 

been shown to increase overall health, including the immune system and gut health. 

Staying healthy increases the body’s ability to fight infections. 

When at the grocery store: 

 Prepared shopping list in advance.

 

 Buy a mix of fresh, frozen, canned and dried 

fruits and veggies. Use the fresh items first so 

they do not spoil.

 Resist the urge to touch produce items on bulk displays.

 Choose packaged produce as an added caution, or cook the produce before eating. 

 Wear a face covering or mask while you are in the store. 

 Carry your own wipes, or use one provided by the store to wipe down the handles of 

the shopping cart or basket. If you use reusable shopping bags, ensure they are 

cleaned or washed before each use.

 Practice social distancing while shopping – keeping at least 6 feet between you, 

other shoppers, and store employees. Keep your hands away from your face.

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy. 
Appendix D 

D2 Supermarket Survival: Produce Part 2

Food nourishes the mind, body and soul. With the tips below, we hope you 

will continue to shop for produce you and your family enjoy! 

Arriving Home: 

 Wash your hands with warm water 

and soap for at least 20 seconds when 

you return home and again after you 

put away your groceries.

 You can wipe down product packaging and allow it to air dry, as an extra 

precaution. There is no evidence of food packaging being associated with the 

transmission of COVID-19.

 Do NOT wash produce with soap, detergents or bleach. Soap and detergents leave 

residues on produce and can cause stomach distress. Bleach should never be 

ingested.

 DO use just cold water. Rinse for a least 30 seconds before eating, cutting or 

cooking even if the peel will not be eaten.

 Soak produce like cauliflower, broccoli or lettuce for 1 to 2 minutes in cold clean 

water as they have lots of nooks and crannies. 

 No need to wash pre-washed produce as packing facilities are very stringent. This 

could actually increase contamination due increased exposure to kitchen surfaces. 

The package will state if it is pre-washed.

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D3 Protein: How Much Do We Really Need?

How can we determine how much protein we need to stay healthy? We can look to the 

U.S. Recommended Dietary Allowances (RDA). The RDAs are the average daily 

intake sufficient to meet the nutrient requirements for healthy people. 

Protein RDA for adults:

 Sedentary 

o Males=56 grams/day

o Females=46 grams/day

 Physically active

o Add 5 to 10 grams/day

The Nutrition Facts Label on food packages list protein content in grams (gm). 

However, some fresh meats will not have a label. The table below includes good 

sources of protein.

Protein Gm

3 ounces red meat 22 gm

3 ounces fish 21 gm

3 ounces chicken 19 gm

6 ounces greek yogurt 17 gm

1⁄4 cup nuts 7 gm

1 cup soymilk 8 gm

1⁄2 cup cottage cheese 14 gm

1⁄2 cup cooked beans 8 gm

1 cup milk 8 gm

2 Tablespoons of peanut butter 8 gm

1 large egg 6 gm

1 cup cooked pasta 8 gm

USDA National Nutrient Database 

Most Americans eat on average 100 gm of protein per day which is twice the 

recommended amount. Eating amounts closer to the recommended amount can save 

money, protect the enviroment and improve heart health. 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D4 Comfort Food Therapy

Are you feeling frustrated, bored, overworked, unnerved or just plain stir crazy? I have 

never spent so many straight days with my husband in such small quarters. Nor have I 

gone this long without seeing my (grown) children. The real winner is my dog! There is 

an early morning walk, a lunch time walk, late afternoon walks and if he is really good, 

an evening walk. The perfect therapy to work off any additional calories while 

unwinding from the day’s news cycle. 

There is another therapy that I can espouse: Cooking! Nothing like throwing some 

bread dough around to release your frustrations and please your taste buds. Or how 

about preparing your favorite comfort food(s)? Yes, I’m suggesting a pursuit of comfort 

food cooking therapy. Don’t worry if you don’t have all the ingredients for your favorite 

dish right now. Improv can be fun and you might just create a new favorite recipe. 

With Easter observances completed and Passover not far behind, what about using 

leftovers? I most certainly had to have ham on Easter even if it was just my husband 

and I. So now we have leftover ham. I can only speak for myself but there are so 

many comfort dishes I can make with ham: ham, potato/cheese casserole, ham fried 

rice and ham and bean soup etc. Think back to more pleasant holidays and use your 

imagination. 

Now my favorite comfort food is meatloaf. Definitely a dish crying for improv! However, 

I can only modify my recipe just so far before it loses its comfort food category. Yes, I 

can add various veggies but it is blasphemy to use anything but oatmeal as the 

extender. This all makes me think of a delicious discussion I had with a colleague 

about none other than Tuna Noodle Casserole. To be truthful, just the thought of this 

dish creates a nauseous wave through my body. But I regress.... Our conversation 

revolved around how much tuna to use (and still stay within your budget), yes or no to 

potato chip topping and what type of noodle. It became acutely apparent that each of 

these ingredients had a “comfort” scale associated with it. Aka- oatmeal in my 

meatloaf. 

So, may I propose you take time to search for your inner 

comfort food recipe. Leave the world behind while 

preparing it. Share it with whomever is in quarantine with 

you (this includes the pets). And savor each bite recounting why it is such a wonderful dish!

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D5 Summertime and Baked Beans

One of my favorite initial thoughts about summer is listening to Ella Fitzgerald sing 

“Summertime.” 

“Summertime, and the livin' is easy. Fish are jumpin' and the cotton is high. Oh, your daddy's 

rich and your ma is good-lookin'. So hush, little baby, don't you cry” 

“One of these mornings you're gonna rise up singing. And you'll spread your wings and you'll 

take to the sky. But till that morning, there ain't nothin' can harm you. With daddy and mammy 

standin' by”

Songwriters: Du Bose Heyward / George Gershwin / Ira Gershwin

A simple, beautiful song to reflect on where you are in life and where you want to be. And 

accepting it might take time to get there. Of course, my next summertime thought is being 

outside, BBQ and baked beans. Beans are inexpensive, high in protein and easy to prepare. 

I have a favorite go-to recipe but thought I would look around for some new ideas. Found the 

recipe below on the New York Times cooking website. Has a nice twist with a little kick. 

Simple too, just as summer should be.... Give it a try!

Cheesy, Spicy Black Bean Bake 

Ingredients

• 3 tablespoons extra-virgin olive oil

• 5 garlic cloves, peeled and sliced

• 1⁄4 cup tomato paste

• 1 1⁄2 teaspoons smoked paprika

• 1⁄4 teaspoon red-pepper flakes

• 1 teaspoon ground cumin

• 2 (14-ounce) cans black beans, drained and rinsed

• 1⁄2 cup boiling water

• Salt and black pepper

• 1 1⁄2 cups grated Cheddar or Manchego cheese (from about a 6-ounce block)

Preparation

1. Heat the oven to 475 degrees. In a 10-inch ovenproof skillet, heat the olive oil over medium-high. 

Fry the garlic until lightly golden, about 1 minute. Stir in the tomato paste, paprika, red-pepper flakes 

and cumin (be careful of splattering), and fry for 30 seconds, reducing the heat as needed to prevent 

the garlic from burning.

2. Add the beans, water and pinch of salt and pepper, and stir to combine. Sprinkle the cheese evenly 

over the top then bake until the cheese has melted, 5 to 10 minutes. If the top is not as browned as 

you’d like, run the skillet under the broiler for 1 or 2 minutes. Serve immediately.

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy. 
Appendix D 

D6 Simple Pantry Essentials 

Shelf-stable pantry items that can be put together to make a balanced meal 

Fruit

 - Applesauce and other fruit purees

 - Canned fruit in water or juice

 - Dried fruit (apricots, cranberries, dates, mangoes, raisins) 

 - Apples

 - Oranges

Vegetables

 - Canned*: green beans, carrots, 

 peas, diced tomatoes, tomato paste, pumpkin puree, etc.

 - Canned vegetable-based soups and chilies*

 - Dried: garlic, onions, peppers, sun-dried tomatoes

 - Frozen: asparagus, broccoli, cauliflower, green beans, etc.

 - Jarred tomato sauce*

 - Fresh: potatoes, onions, sweet potatoes, carrots, squash, mushrooms

*low-sodium if possible

 

 

Protein

 - Hummus

 - Chicken or turkey, canned or in a pouch

 - Tuna or salmon, canned or in a pouch

 - Frozen fish, such as shrimp, individually 

 portioned pieces of salmon 

 - Shelf-stable silken tofu

 - Lentils, canned or vacuum-sealed

 - Eggs and egg beaters

 - Nut/seed butter

 - Nuts and seeds

 - Trail mix and protein bars

 - Dry or canned bean
Appendix D 

Grains

 - Pastas (regular, whole wheat, flavored, risotto)

 - White or Brown rice

 - Ancient grains (couscous, quinoa, and faro)

 - Oats

 - Instant oatmeal packets/cups

 - Crackers (whole wheat, seed)

 - Cereals (healthier with no to limited sugar added)

 - Grain bars

Dairy 

 - Shelf-stable boxes of milk 

 (shelf-stable varieties are available 

 for regular and non-dairy milk)

 - Powdered milk

Healthy Fats

 - Olive oil 

 - Avocado oil

 - Flax seeds

 - Chia seeds

Beverages

 - Water (if you're unable to or prefer not to drink tap)

 - Zero sugar electrolyte drinks

 - Canned or boxed low-sodium broth

Meal Replacement 

-Pre-made protein-shakes or meal- replacement shakes 

 

 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D7 How to avoid the “Quarantine 15”

Many of our lives have drastically changed during this time. Some are working fewer 

hours or not at all. Most of us are spending more time at home than usual. This can 

cause boredom which can lead to over consumption of calories. Add to this that the 

situation we are facing can be stressful, and that can create a recipe for unintentional 

weight gain. 

Here are a few helpful tips: 

**Don’t skip breakfast: Include carbohydrate and protein foods, and some fruit. Consuming protein 

at breakfast can decrease cravings later in the day.

**First pause: Check in with yourself to see why you want to eat: hunger, boredom, stress, etc. 

 If bored pick up an old or new hobby, call a friend, draw, write a poem, learn something new, 

clean out a cupboard or closet.

 If stressed: chew some gum, write your feelings, meditate, read some jokes, listen to music, 

get outside, exercise. 

**Keep low calorie high nutrient dense foods readily available: Wash and prepare them after 

purchase so they are ready to eat. 

 Cut fresh vegetables

 Cut fresh or frozen fruit (bananas, apples, and oranges typically have a longer shelf life)

 Handful of nuts or seeds

 Peanut butter and celery

 Popcorn 

 Currently there is no evidence of food or food packaging being associated with transmission of 

COVID-19. Foodborne exposure to this virus is not known to be a route of transmission.

o https://www.fda.gov/food/food-safety-during-emergencies/food-safety-and-coronavirus-disease2019-covid-19

 FDA consumer guide to washing fruits and vegetables:

o https://www.fda.gov/consumers/consumer-updates/7-tips-cleaning-fruits-vegetables

**Get moving: Do some jumping jacks, run up and down stairs or hallway, dance, go for a walk, do 

some gardening, yoga, play with kids, vacuum. 

** Stay hydrated, thirst can feel like hunger: If it has been less than 3 hours since you ate you may 

be thirsty. Before eating, drink a large glass of water and wait 15 min. then reassess. Adults need at 

least 64 oz or ~2 liters of water each day (more if physically active), Keep track of water intake.

***Go easy on yourself: Remember 100% is not the goal. Make small achievable changes to your 

health habits and over time you will enjoy the benefits. 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D8 Meal Planning Tips for Caregivers

Weekly meal prep can easily provide healthy foods that are readily available for your 

loved one to mix and match to make a meal. 

Prep fruits and vegetables by washing and cutting into manageable sizes. Store in the 

fridge. 

Freezing Tips:

Freeze in small serving sizes (1-2 

servings per container.)

Repurpose plastic containers from 

the grocery store: ie yogurt, cottage 

cheese containers. 

 

Foundation Foods 

for Batch Cooking and Freezing: 

Food Cooking Freezing

Ground meats/taco 

meat/ meatballs

Cook well and add any 

seasonings you would 

like such as taco 

seasoning etc.

Let cool for no more 

than 1 hour. Add 

individual portions to 

container. Freeze. To 

reheat cook in 

microwave until temp 

is 165*F. Can freeze 

for 3 months. 

Shredded 

chicken/pork

Cook well and add any 

seasonings you would 

like. Once cooked, 

shred with fork (great 

for slow cooker or 

Instapot.)

Let cool for no more 

than 2 hrs. Add 

portions to container. 

Freeze. To reheat cook 

in microwave until 

temp is 165*F. Can 

freeze for 3 months.

Rice, Quinoa Cook as directed Let cool. Freeze in 1-2 

C servings. To reheat, 

place rice into 

microwavable bowl, 

cover loosely. Cook 

until heated through. 

Can freeze for 3 

months.
Appendix D 

Helpful websites for meal ideas: 

https://garlicdelight.com/5-tips-batch-cooking/

https://www.budgetbytes.com/top-10-freezer-meals-2/

https://sweetpeasandsaffron.com/healthy-freezer-meal-prep-dinners-for-new-moms/

https://www.aplaceformom.com/blog/2013-3-15-easy-recipes-for-senior-nutrition/

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.

Pasta Cook as directed to al 

dente, drain, store 

sauce separate.

Cool slightly, add some 

oil, freeze on a pan in 

single layer. Once 

frozen add 1-2 C 

portions to bag or 

container. To cook add 

to boiling sauce. Can 

freeze for 3 months.

Potatoes; regular and 

sweet

Wash and chop into 

desired shape 

(shredded, wedges, 

fries). Steam or boil on 

stovetop until al dente. 

Drain and add to bowl 

of ice water. 

Place on cooking sheet 

in single layer and 

freeze. Once frozen 

add 1/2C – 1C to bag 

or container. Thaw and 

cook. Cooking time 

slightly longer for 

sweet potatoes. Can 

freeze for 3 months.

Barley Cook as directed. Let cool. Add 1/2c –

1C portions to 

container. Freeze. 

Reheat in microwave. 

Can freeze for 3 

months.

Soup Make large batch in 

crock pot, Instapot, or 

on the stove. Broth 

style soups freeze 

better than cream 

style.

Cool before freezing. 

Freeze in 1-2 C 

servings. Reheat in the 

microwave or on the 

stove. Can freeze for 3 

months.
Appendix D 

D9 Your

“Flatten the Curve” with Fiber

Benefits of fiber for weight loss:

o Makes you feel full more quickly

o Can eat more food for fewer calories

o Slows digestion so you feel full longer

o Helps balance hormones and blood sugar

o Contains more micronutrients which can lead to fewer cravings

o Improves gut health and digestion

o 25 grams per day/ increase slowly to avoid digestive problems/ drink ~2 liters of 

water

Foods with fiber: *Fruits *Vegetables *Whole grains *Nuts and seeds *Legumes

Pattern each meal after MyPlate

Half of your meal consists of fruits and vegetables, 1⁄4 grains, & 1⁄4 protein 

This pattern will naturally increase fiber intake 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.

Choose fresh, frozen, 

or canned without 

added sugar. 

Dairy contains calcium.

Choose fat free or low fat. If 

unable to consume dairy there 

are plant milks that contain 

calcium such as oat and soy.

Consume mostly whole 

grain varieties. Brown 

rice, whole wheat pasta 

tortillas and bread. Choose fresh or 

frozen. Eat a variety of 

color especially dark 

green, red, and 

orange. 

Vary your protein. Try 

beans, peas, nuts, soy 

and fish. Choose lean 

meats.
Appendix D 

D10 Eating Your Way to a Good Night’s Sleep

Studies show that 1 in 3 Americans are chronically sleep deprived. 

“When we sleep, our brains act like a road crew that comes out at night to fill in potholes and 

repave roads before the morning rush hour.” (1) 

Sleep deprivation has been tied to obesity, elevated blood pressure, and Alzheimer’s disease. 

Certain foods can positively affect our sleep. (Lasagna is not one of them 😉😉) 

Tips for eating your way to a good night’s sleep:

1. Consume a diet high fiber and low in saturated fats which can lead to deeper more 

restorative sleep. 

2. For dinner have a meal high in complex carbohydrates such as whole grain pasta, 

brown rice, or potatoes. Complex carbohydrates stimulate the release of serotonin 

which is a neurotransmitter that calms your brain and helps you sleep. 

3. Avoid high protein foods for dinner as these help us stay alert, so they are better 

suited for breakfast. 

4. Avoid alcohol before bed. It is true that consuming red wine before bed can help you 

fall asleep, but alcohol has a disruptive effect on sleep. 

5. In the evening, consume fruits like cherries, bananas, pineapple, oranges, and kiwi 

which contain melatonin; a hormone that regulates sleep/wake cycle. 

6. Eat a lighter meal at night. Even foods that are helpful for sleep, in high quantities, 

can have the opposite effect. 

7. Avoid consuming a lot of sugar and processed foods which have been shown to 

cause sleep disruption. 

8. Enjoy a warm glass of chamomile tea before bed to improve sleep quality. 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D11 Have Good Taste, Avoid Food Waste

Forty percent of all edible food produced in America goes uneaten. Fresh foods make up most of this

and we can be conscientious and take proper care of vegetables and fruits from purchase to plate. 

This can help us save money, increase ability to feed the hungry and play a positive role in the 

reduction of ethane emissions in the landfill from food waste. 

Follow these steps: 

1. Select Fruits and Vegetables Wisely

• Buy only what you need since fresh produce has a limited shelf life.

• Purchase fresh produce toward the end of shopping trips so cold foods stay cold longer.

• Don't hunt for perfect, but steer clear of vegetables or fruits that are overly bruised or damaged.

2. Store Produce Properly

• Store perishable fresh produce to 40°F or below. If produce is refrigerated at a grocery store, it 

generally should be refrigerated at home to maintain quality.

• Produce that releases ethylene gas should be stored away from other produce; these include 

avocados, unripe bananas, nectarines, peaches, tomatoes, apples, apricots, cantaloupe, figs, kiwis 

and plums.

• Plan to use fruits such as apricots, blackberries, raspberries and strawberries and vegetables such as 

herbs, sprouts, corn, cucumbers, eggplant, green beans, leafy greens, lima beans, mushrooms, peas 

and summer squash within a couple days of purchase.

• Foods with longer shelf-life include apples, pears, beets, carrots, garlic, onions, potatoes and winter 

squash. 

• Consider using bags or storage containers designed for produce to help prevent spoilage of other 

foods. However, don't store fresh produce in regular air-tight plastic storage bags or containers as this 

can start the decaying process more quickly.

3. Prepare Fruits and Vegetables Cleverly

• Create a meal plan to avoid purchasing produce you will not use. 

• Use the entire fruit or vegetable when possible, including all edible skins and seeds. 

• If you can’t use the fresh produce you have on hand, make your own frozen food. Cut fruit and blanch 

vegetables before placing in air-tight containers for freezing. 

• Be playful when produce is at the end of its edible life. Puree fruits into smoothies or vegetables into a 

hummus. Mash fruit to create fresh jam or pancake topping. Finely dice fruit to make a salsa. Sauté 

cut up veggies and toss with pasta or sprinkle atop cheese pizza. Roast vegetables and stuff into a 

burrito or sandwich wrap or add to soup. 

4. Compost the Scraps

• Composting can help put food scraps to use and reduce methane emissions in landfills. Fruits, 

vegetables, coffee and tea all are good materials for compost. 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department of 

Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are encouraged to 

express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent official ACL policy.
Appendix D 

D12 Boost Your Immune System with Food

Good nutrition and a healthy lifestyle that includes managing stress, physical activity, 

and adequate sleep help to boost your immune system and help you fight illness. 

Immune boosting nutrients are best from food sources. The following are great ways to 

bump up your immune system every time you eat. 

Vitamins, Minerals, and Antioxidants

Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, 

vitamin C, and vitamin E—that can boost immune function. Because many vegetables, 

fruits, and other plant-based foods are also rich in antioxidants, they help reduce 

oxidative stress.1

Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation 

and boost immune function by increasing disease-fighting cells in the body. 

 Sources: Sweet potatoes, carrots, and green leafy vegetables.

Vitamins C and E: Vitamins C and E are antioxidants that help to destroy free radicals 

and support the body’s natural immune response. 

 Vitamin C Sources: Red peppers, oranges, strawberries, broccoli, mangoes, 

lemons, and other fruits and vegetables. 

 Vitamin E Sources: Nuts, seeds, spinach, and broccoli.

Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral 

infections, including respiratory tract infections, by reducing production of 

proinflammatory compounds in the body. 

 Food sources: Fortified cereals, plant-based/cow milks, fish, supplements.

Zinc: Zinc is a mineral that can help boost white blood cells, which defend against 

invaders. 

 Food sources: meat, nuts, pumpkin seeds, sesame seeds, beans, and lentils.

Reference

1. Hughes, D. A. (2000). Dietary antioxidants and human immune function. Nutrition Bulletin, 25(1), 35–41. 

https://doi.org/10.1046/j.1467-3010.2000.00016.x

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D13 Cabin Fever: Gardening 101

Ahhhh Spring in Utah! Have you noticed the spring bulbs are blooming? Daffodils, tulips, and my 

favorite, hyacinths.... Even with the dramatic temperature swings of late, these lovely flowers are 

there to make us grin. It is also time to think about our gardens. There is no better way to practice 

social distancing than announcing to your family that it is time to clean up the yard, vegetable or 

flower garden. Instead of being perturbed by your fleeing family, consider it a time to get some fresh 

air, a workout, some alone time and best of all, time to zone out from all the stressors. OK, so you 

think you cannot commit a lot of time to this outdoor adventure. Re-think this one! You probably have 

some time on your hands right now and just need to do some minor planning.

First: What’s for dinner? Consider preparing a dinner that is best when it cooks for hours so you are 

free to garden to your hearts content. How about a spaghetti sauce, soup, braising your favorite cut of 

meat or one that has been looking at you every time you open your freezer door? How about the slow 

cooker? Or maybe there are leftovers. Just make it easy on yourself. 

Second: Do you have the equipment or supplies to tackle the project you are considering? Since we 

are in a “stay home” mode, you will need to check your supplies. Of course, the beginning step to 

preparing gardens is to remove last year’s debris, and you probably have a green waste bin or plastic 

garden bags for that. Check! Or you could just use pots or planters. 

Third: You want to till or turnover the soil. I bet there is a shovel or trowel somewhere in your home. 

Check! Now if you want to plant an early vegetable, this might be a little harder to do during our stay 

home guidance. Possibly you have stored leftover seeds from last year? Or maybe your grocery store 

has a seed display or actual plants. Could you add either to your grocery list??

Fourth: What can you plant this time of year? According to the USU extension office there are 

numerous cold crops you can plant now such as radish, spinach, peas, brussel sprouts, onions, 

lettuce, beets etc..... Just imagine how magnificent these fresh veggies will taste! 

When the world wearies, and society fails to satisfy, there 

is always the garden.

Minnie Aumonier

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D14

Cooking for One

Many older adults live alone and can struggle to make small balanced meals.

Here are some tips for making small meals from the Academy of Nutrition and 

Dietetics.

1. Freeze extra portions: Some packages of fish, meat, and poultry are large. Freeze 

the extras in single serving sizes. 

2. Cook once, eat twice: Making chili? Store single serve portions for an easy heat and 

eat meal. Serve over rice or a baked potato to change things up. 

3. Sip on smoothies: A smoothie for one is easy. Blend fat-free or low-fat yogurt or milk 

with ice, and fresh, frozen, canned, or even overripe fruits.

4. Order at the deli counter: Deli counters offer small quantities just right for smaller 

meals with no waste. 

5. Use a toaster oven: Small, convenient, quick to heat! They’re perfect for broiling fish 

fillets, roasting small vegetables, or heating up a bean burrito. 

6. Shop from bulk bins: This allows for purchasing only the amount needed. 

7. Cut recipes: Take some time to down size favorite recipes by cutting the ingredient 

amounts in half. 

8. Get creative with leftovers: Monday's chicken fajitas can turn into Tuesday's stir fry 

with brown rice.

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D15

 Hydration Situation

With the summer heat upon us it is important to keep our hydration in check. The 

hydration status of our bodies can lead to positive or negative health situations. Water 

helps to digest food, absorb nutrients, and then remove unused waste. Dehydration 

can be serious and may lead to constipation, falls, confusion, weakness, and even 

hospitalization. Urine color can predict dehydration. The first urine in the morning 

should be straw or lemonade in color. If it is darker, like apple juice, you may be 

dehydrated. 

With age, some people lose their sense of thirst or feel full more easily which can make 

drinking adequate fluids difficult. In spite of these age-related changes drinking enough 

fluids every day is essential, in hot as well as during colder temperatures. Check with 

your doctor, however, if you’ve been told to limit how much you drink.

Tips for staying hydrated:

• Drink liquids throughout the day.

• Take sips of water, milk, or juice between bites during meals. But if you get full 

quickly drink fluids between meals.

• During cold weather choose warm drinks like tea, hot chocolate, decaf coffee, 

and broth.

• Drink a full glass of water when taking medication.

• Have a glass of water before and after you exercise or go outside to garden or 

walk, especially on hot days.

• Water is a great way to add fluids without adding extra calories.

• To jazz up water add lemon, orange, and/or lime wedges.

• Choose sparkling water for a refreshing twist. 

• Drink fat-free or low-fat milk, or other drinks without added sugars. 

• Don’t stop drinking liquids if you have a urinary control problem. Talk with your 

doctor about treatment options.

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D16

Simple Meal Ideas

Breakfast

• Oatmeal and berries. Add 1⁄2 c dry oats and 1 c water to microwave safe bowl. 

Microwave for 1 1⁄2 to 2 min. Remove and stir. Add berries. Or place frozen or 

fresh berries in a crockpot at a low heat setting. Add a pat of butter and one 

serving of old-fashioned oats and water. Cover and cook on low for several hours 

(or overnight). This will give it the consistency of bread pudding. (The easier 

option is adding berries to warm oatmeal)

• Hard-boiled egg. Eat with a side of fresh or canned (packed in juice) fruit and a 

slice of whole wheat toast. Or slice half of an avocado and top toast with avocado 

and sliced boiled egg with side of fresh or canned (packed in juice) fruit. 

• Whole grain pancakes or waffles. Read the ingredient label and look for the 

phrase “whole grain.” Top with fresh berries. For protein, also eat a handful of 

walnuts or almonds.

• Yogurt parfait. Mix together yogurt, nuts and fruit. Find yogurt that is low in 

added sugar. 

• Beefed up toast. For healthy fat and some protein, spread peanut butter or 

almond butter on whole wheat toast. Enjoy fresh or canned (packed in juice) fruit 

on the side.

• Poached egg. Place egg on top of whole wheat toast and steamed asparagus. 

Lunch/Dinner

• Quinoa salad. Sauté or steam pre-chopped stir-fry vegetables (any variety, 

example is onion, pepper, broccoli mushrooms). Add sliced almonds or pecans 

and cooked quinoa. Toss with Italian salad dressing. Eat warm or cold. Keeps 

well refrigerated. 

• Eggs and red potatoes. Add olive oil or canola oil to a skillet. Chop up potatoes 

into small chunks and add to skillet over a medium heat. Cover skillet for two 

minutes and stir. Then, pour beaten eggs over potatoes, add black pepper and 

toss until eggs are cooked and potatoes are soft. Season with fresh herbs and 

spices such as garlic, rosemary, oregano.

• Vegetables and cottage fries. Slice parboiled red potatoes. Heat olive oil or 

canola oil in a skillet and cook the potatoes at a medium heat. Top with any 

leftover vegetables and grated cheddar cheese. Cover, let steam and serve.

• Southwest omelet. Beat two eggs. Put 1 tablespoon olive oil in a skillet. Pour in 

the egg mixture, and add pepper jack cheese chunks and salsa or chili sauce. 

When eggs are firm, fold and serve with sliced avocado. 
Appendix D

• Salmon wrap. Place canned salmon on a whole grain wrap or tortilla. Add 

chopped avocado, tomatoes, greens (bok choy sliced in ribbons, spinach, 

romaine lettuce) and plain yogurt or hummus. Wrap tightly, cut in half and serve.

(can sub salmon with tuna or beans)

• Baked or grilled salmon. If salmon is frozen defrost first. Top each steak with 

tomatoes, sweet onion, dried or fresh basil, chopped garlic and one tablespoon 

extra-virgin olive oil. Wrap each piece of fish tightly in aluminum foil and place in 

the oven on a low heat (300 degrees). Cook for about 15 minutes. Fish is done 

when it is flaky but still moist.

• Shrimp and pasta. Heat a pat of butter and one tablespoon olive oil in a 

saucepan. Add chopped fresh herbs, garlic and a handful of shrimp (shelled and 

de-veined). Toss and cook until shrimp is done. Place on a bed of cooked pasta 

and top with chopped fresh tomatoes.

• Beans and rice. Drain and rinse a can of black, pinto or white beans. Heat in 

pan or microwave. Serve with cooked brown rice, oats or barley. Season with 

garlic, cumin, and or black pepper. Can also add salsa. Alternately, can add 

ingredients to crockpot and put on low to heat and serve later.

• Shrimp and fresh greens. Sauté fresh vegetables in a saucepan (you can buy 

pre-cut veggies), with olive or canola oil. Add cocktail shrimp, which can be 

bought peeled, cooked and chilled to use later. Serve on bed of greens with a 

berry vinaigrette salad dressing and lime slices.

• Southwest chicken salad. Cook boneless, skinless chicken breast on a medium 

heat in a skillet with olive or canola oil. Once chicken is cooked through add 

some salsa. Shred chicken and reserve in refrigerator to use for wraps, salad or 

soup.

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix D 

D17 Just Put an Egg on It! 

So you just don’t feel like cooking and you don’t want to go to the grocery store. So be 

it. But you’re also looking for something healthy. It’s time to discover all the potential 

meal ingredients hiding in your refrigerator, cupboards or pantry. The question is: How 

can I make a nutritious combination that is delicious as well? Just put an egg on it! 

Drop an egg into a broth-based soup. Find some leftover rice or pasta, add some 

veggies and put a poached egg on it. Create a ham fried rice dish with an egg added. 

Don’t forget your favorite herbs, spices or sauces to round out your new found meal. 

Other egg pairing ideas: 

 Eggs with red potatoes

 French toast with a side of fruit

 Hardboiled egg as a snack

 Scrambled eggs with veggies and salsa

 EGG-IN-A-HOLE (place egg in center of a slice 

of bread cooked in a skillet)

 

Eggs are a nutrient-dense food. A large egg provides 

only 70 calories and has 6 grams of high-quality 

protein, 13 essential vitamins and minerals, and 

antioxidants. Adding an egg to a dish of vegetables or 

a salad can increase the absorption of nutrients in the 

vegetables. Also, current research shows that eating 

an egg a day is not associated with an increase 

cardiovascular disease risk. 

This project was supported, in part by grant number 90INNU0014, from the Administration for Community Living, U.S. Department 

of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects with government sponsorship are 

encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.
Appendix E
Appendix E 

Amy Covington MS, RDN, CD

Healthy Eating Plate

Davis County Senior Newsletter September 2020

Healthy eating can improve our health and how we feel and encourage a sense of well-being as 

we age. Following this simple nutrition tip can make a positive impact on aging. 

Specific nutritional considerations important to aging are consuming adequate calories, protein, 

potassium, calcium, Vitamin D and B12, and dietary fiber. This helps to maintain energy levels 

and lean body tissue. 

Adjusting meal patterns is a simple way to include those important nutrients. Consuming three 

meals per day with half of the meal being fruits and/or vegetables, one quarter being whole 

grains, and one quarter being lean proteins provides balanced nutrition. 

Proper nutrition can be challenging at times due to having a decreased appetite, nausea/vomiting, 

trauma, food insecurity, and/or chronic health conditions. These conditions increase the risk of 

malnutrition. Risk factors include eating 50-75% less than normal for more than a week, 

persistent nausea, vomiting or diarrhea, sudden and rapid weight loss, swelling in feet, ankles, 

legs, or belly, and/or feeling confused. If you have these symptoms act immediately by 

contacting your health care provider. 

In partnership with the Department of Aging and Adult Services the University of Utah is 

providing no cost in-home nutrition assessments for people 60 years and older who have been in 

the hospital in the past six months, are receiving Meals on Wheels, and are at nutritional risk. If 

you or anyone you know qualifies for this free service please contact Amy Covington, MS, RDN 

@ 385-377-4268 or amy.covington@hsc.utah.edu for more information. 

This project was supported, in part by grant number 90INNU0014, from the Administration for 

Community Living, U.S. Department of Health and Human Services, Washington, D.C. 20201. 

Grantees undertaking projects with government sponsorship are encouraged to express freely 

their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent 

official ACL policy.