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HEALTH & WELLNESS DIRECTORY / SPRING 2017 15 Frozen foods are staples in many households. Freezing foods can ensure there's always something to eat at home, and freezing leftovers can help prevent waste created when such foods spoil before they can be eaten. Wasted food is a pressing issue across North America. A 2014 report from Value Chain Management International Inc. indicated that $31 billion worth of food is wasted every year in Canada, and roughly 47 percent of wasted food comes from private homes. Americans throw away approximately $165 billion worth of food each year, which translates to as much as $2,200 per household, accord- ing to a recent study from the Natural Resources Defense Council. Freezing foods can cut back on that waste and make people feel better about their eating habits at home, especial- ly when they push past the myths and get to the facts about frozen foods. MYTH: Frozen food is less nutritious. FACT: Frozen foods can be even more nutritious than some fresh items available at the grocery store. That's because out-of-season produce is sometimes picked before it has ripened and then stored while shipped long distances. Nutritional content may be depleted even before the food reaches the dinner table. Frozen foods are picked at the height of ripeness and then flash frozen. Such foods will only lose some of their nutri- tional value during storage. MYTH: Frozen foods are more expensive. FACT: Very often frozen foods can be less expensive than fresh foods. That's espe- cially true when purchasing whole foods rather than p repackaged convenience foods, such as whole meals. MYTH: Frozen foods con- tain preservatives or are highly processed. FACT: There are plenty of healthy choices in the grocery store freezer that are not high- ly processed. Look at the ingre- dient list to confirm what is in a product before buying it. The freezing process often removes the need to rely on preserva- tives, and freezing keeps food from developing bacteria or other microbes that make people sick. These microbes cannot grow on foods stored at temperatures less than 0 F. MYTH: All foods can be frozen. FACT: Many foods freeze under the right conditions, but there are some that should never be frozen. In certain foods, the structure may break down or taste can be affected. Delicate vegetables like lettuce will disintegrate when thawed. Creams can curdle or separate when thawed. Foods should not be frozen in cans or eggs in eggshells. Avoid freezing foods with a high water content, as they will end up a soggy mess as they defrost. MYTH: Frozen foods last forever. FACT: Many foods can stay fresh for months, but they can begin to lose quality and taste if they are left frozen for too long. Prepared leftovers can be stored for two to three months on average. Raw meat may last anywhere from four to 12 months. Label frozen foods to remember the "use by" date. Freezing food and relying on healthy frozen alternatives at the supermarket can be reli- able and cost-effective. It also helps cut down on food waste from spoilage. Common myths about frozen foods A balanced diet is an inte- gral element of a healthy lifestyle for men, women and children alike. But while kids and young adults might be able to get away with an extra cheeseburger here or there, men and women approaching 50 have less leeway. According to the National Institute on Aging, simply counting calories without regard for the foods being consumed is not enough for men and women 50 and older to maintain their long-term health. Rather, the NIA empha- sizes the importance of choos- ing low-calorie foods that have a lot of the nutrients the body needs. But counting calories can be an effective and simple way to maintain a healthy weight, provided those calories are coming from nutrient-rich foods. The NIA advises men and women over 50 adhere to the following daily calorie intake recommendations as they attempt to stay healthy into their golden years. - Women - • Not physically active: 1,600 calories • Somewhat active: 1,800 calories • Active lifestyle: between 2,000 and 2,200 calories - Men - • Not physically active: 2,000 calories • Somewhat active: between 2,200 and 2,400 calories • Active lifestyle: between 2,400 and 2,800 calories When choosing foods to eat, the NIA recommends eating many different colors and types of vegetables and fruits. Phytochemicals are substances that occur naturally in plants, and there are thousands of these substances offering vari- ous benefits. The Produce for Better Health Foundation notes that a varied, colorful diet incorporates lots of differ- ent types of phytochemicals, which the PBH says have disease-preventing properties. The NIA also advises that men and women over 50 make sure at least half the grains in their diets are whole grains. Numerous studies have discov- ered the various benefits of whole grains, which are loaded with protein, fiber, antioxi- dants and other nutrients. Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, heart disease and some types of cancer. Another potential hurdle men and women over 50 may encounter is a change in their sense of smell and taste. A person's sense of smell may fade with age, and because smell and taste are so closely related, foods enjoyed for years may no longer tantalize the taste buds. That can be prob- lematic, as many people instinctually add more salt to foods they find bland. According to the U.S. Office of Disease Prevention and Health Promotion, older adults should consume no more than 1,500 milligrams of sodium per day. That equates to roughly 3⁄4 tea- spoon of salt. Older men and women should resist the temp- tation to use salt to add flavor to foods, instead opting for healthy foods that they can still smell and taste. In addition, men and women should mention any loss of their sense of smell to their physicians, as such a loss may indicate the presence of Parkinson's disease or Alzheimer's disease. Eat healthy at 50 and beyond

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