While the age-defying powers of yogurt never have been proved directly yogurt has a ton of benefits. Yogurt is rich in calcium, which helps stave off osteoporosis. It also contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. Choose low-fat plain yogurt to avoid the added sugar in flavored yogurt.

1. No salt please.Conventional turkeys (with added salt solution) do stay moister but if you’re watching your sodium intake, avoid them.

2. Forget the marshmellows.Sweet potatoes are already sweet, so why load them up with marshmallows when just a touch of maple syrup or honey accentuates their great flavor?

3. Forgo the butter.The key to a tasty gravy is using the drippings from the roasting pan. This gives plenty of flavor without the added fat or calories.

4. Skip the skin. A 3-ounce portion of light meat without skin has only 132 calories and 3 grams of fat. With the skin, that jumps to 168 calories and 6 grams of fat.

Ingredients

3/4 cup(s) low-fat cottage cheese , or low-fat plain yogurt
1 cup(s) fruit
2 teaspoon(s) toasted wheat germ

Directions

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

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.

1 cup chuncky peanut butter
1 1/4 cup splenda
1 egg
1 1/2 teaspoon vanilla extract

Preheat the oven to 350 degrees F. Spray non stick cooking spray on  a large baking sheet. In a mixing bowl, combine the chuncky peanut butter, 1 cup sugar replacement, the egg, and vanilla, and stir well with a spoon. Roll the dough into bitesize balls. Place the balls on the prepared baking sheet. With a fork, dipped in sugar replacement to prevent sticking, press a crisscross design on each cookie. Bake for 11- 12 minutes. Cool slightly before removing from pan.