A recent study done by the CDC shows that 70% of Americans need to decrease their salt intake. The data showed that the average U.S. adult consumes one-and-a-half teaspoons of salt every day. That’s a half teaspoon more than the basic daily recommendation of one teaspoon. This recommendation is much lower for people with high blood pressure, people over 40, and all African-American adults. These groups should be eating no more than two-thirds of a teaspoon of salt per day.

Oatmeal

Oatmeal is a great way to start your day! Oatmeal is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Oatmeal is the product of ground oat groats . The term, ‘oatmeal’ can refer also to other products made from oat groats, such as cut oats, crushed oats, and rolled oats.

Pumpkin
Did you know that pumpkin’s orange hue is from carotenoids? Carotenoids are wrinkle-fighting plant pigments that help neutralize free radicals in the skin, keeping them from damaging the cells that fast-forward aging. Pumpkin is filled with vitamins A, C, and E, as well as powerful enzymes that help to cleanse the skin. Pumpkin also has hydrating properties. All this good stuiff is found in the pulp, not the seeds ( I know they are good to eat too).
Pumkin Smoothie Recipe:

Ingredients

2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree
3/4 cup packed light brown sugar or 1/3 cup Splenda Sugar Blend for Baking
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.
3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.
4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Ingredients:

1/2 cup white sugar
1/4 cup dark-brown sugar, packed
1/4 cup golden brown sugar, packed
1 cup and 1 Tbs. flour
3/4 tsp. baking soda
1/2 tsp. salt
1 tsp. vanilla
7 Tbs. margarine and 2 Tbs. water in place of 1 stick butter
2 egg whites in place of 1 large egg
1/4 cup mini-chocolate chips in place of 12 oz. semi-sweet chocolate chips

Preparation:

Preheat oven to 350 degrees. Line cookie sheet with parchment paper or coat with nonstick spray.

Eating well is an important part of living a healthy life. Choosing the most nutritious foods is more important than ever when aging due to a decrease in appetites for many.

Here is a list of my picks for Super Foods for Seniors . I will continue to post more Super Foods for Seniors throughout the week.I have decided to start with veggies! Be sure to add plenty of the below veggies into your diet.

Vegetables:

Spinach, collard greens, beet greens, tomatoes, broccoli, spinach, kale, carrots, peppers, pumpkin, winter squash, potato with skin,
and sweet potato.

Ingredients:
1/8 teaspoon black pepper
1/4 teaspoon salt
1/4 cup flour
4 chicken breasts, boned, skinless (5 oz.)
1 tablespoon olive oil
1/2 cup Marsala wine
1/2 cup chicken stock, skim fat from top
1/2 lemon fresh lemon juice
1/2 cup sliced mushrooms
1 tablespoon fresh parsley, chopped

Mix together salt, pepper, and flour. Coat the chicken with seasoned flour. In a skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced. Return browned chicken breasts to skillet. Spoon sauce over the chicken. Cover and cook for about 5-10 minutes or until chicken is done. Serve sauce over chicken. Garnish with chopped parsley

6-ounce tilapia fillet (or other firm white fish)
1 - 2 tablespoons olive oil
1 - 2 tablespoons fresh lime juice
½ jalapeño, diced (if desired)
1 clove garlic, minced
Salt
Pepper
4 corn tortillas

Garnishes:

1 cup shredded lettuce (or shredded cabbage)
½ cup diced tomatoes
½ avocado, sliced or diced
2 tablespoons salsa (optional)
Dollop plain low fat yogurt or sour cream (optional)

Place fish in dish and add oil, lime juice, jalapeño pepper and garlic; sprinkle with salt and pepper and marinate for about 15 minutes. Prepare garnishes.

Ingredients:

2 lb. ground turkey meat

1 1/2 cups chopped onion

1 cup chopped green pepper

3 cloves garlic

2 cans low sodium tomatoes in puree, chopped

2 cups water

1 6 oz. can low sodium tomato paste

8 teaspoons low sodium beef bouillon

2 tablespoons chili powder

1 tablespoon ground cumin

2 teaspoons oregano leaves

1 teaspoon sugar

1/2 cup dried lentils

2 cans kidney beans, drained and rinsed

Prep:

Ingredients

2 cups all-purpose flour or whole wheat flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
1/4 cup butter, softened
2 large eggs
2 mashed, ripe bananas
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray
Preparation. Preheat oven to 350°.
Spoon flour into dry measuring cups. Combine the flour, baking soda, and salt, stirring with a whisk.

Place sugar and butter in a large bowl. Beat with a mixer at medium speed until well blended. Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla and beat until blended.