Senior Center Wednesday Morning 10:00am - 11:30am

Tattnall County Extension

Savannah Berry and Charles Kara
Time

Activity

10:00 am 10:20 am

Being Active with Low Mobility worksheet

You can be active with limited movement. Limited mobility means you cannot move as
well because of injury, age or illness. Before getting more active, check with your doctor.
If needed, get help from a physical therapist or personal trainer. Warm up before you get
started. Work up to 5 or more days a week for 30-60 minutes total. This can be broken up
into several shorter sessions throughout the entire day. Do less than you think at first,
build up slowly. Lets do some exercises together to begin the day. Warm up first with
some neck rolls, clockwise for 3x and then counterclockwise for 3x. Next do 3 shoulder
rolls forward and 3 backwards. Next, lets try some arm rolls to warm up your arms and
work your shoulders a little bit more. 3 forward and 3 backwards. Now lets march in
place for 30 seconds. and Lastly, lets do some side bends. All of these exercises allowed
you to stay in a seated position, if you would like more you can stand up or maybe walk
while doing them. Some other possible activities would be water exercise, exercises with
balls, exercise bands, or active stretching like we did today. Now that we are all warmed
up, lets begin discussing fiber!

10:20 am 10:40 am

Fiber: The Whole Story worksheet

Does anyone know what fiber is?
Fiber is a carbohydrate found in vegetables, fruits, nuts and whole grains. It is the only
carbohydrate that will not raise the blood glucose. This is important, especially with
diabetes management. Foods that are naturally high in fiber also tend to be high in other
nutrients. It is best to get your fiber from foods instead of using supplements. Can anyone
name any fiber supplements? (ex: benefiber, metamucil, fiber choice, etc)
These are okay to use occasionally, but should not be used as a primary source of fiber.
It is best to gradually add fiber into your daily diet and be sure to drink plenty of fluids to
control gas and bloating. Benefits from fiber include:
Prevents constipation
Fills us up so we eat less
May reduce cholesterol
May help with blood glucose control
Reduces risk for cancer of stomach, colon, and rectum
Women: 25 grams
Men: 38 grams
(14 grams per 1000 calories)
Examples of fiber rich foods include:
whole wheat bread, pasta, and tortillas
brown rice
cereals with at least 5 grams of fiber per serving
3 dried figs (10.5g)
cup raspberries (4.6g)
Pear with skin (4g)
Pinto beans, lima beans, kidney beans (~7g)
1-2 cups fruit/day
2-3 cups vegetables daily
Eat beans and peas

small amounts of nuts 3-5x/week

*Processed foods may have isolated fibers added to them to make them appear to be
more nutritious. Natural is always better!
If need there is extra time:
Bacon, egg, and cheese biscuit, 8 oz orange juice, and coffee with cream (2 grams of
fiber)
Fruit topped with oatmeal, banana, whole wheat toast, strawberry preserves and coffee
with cream (8 grams of fiber)
10:40 am 11:00 am

Guess the Nut Activity

5 brown paper bags with 5 different shelled nuts in each bag (walnuts, pecans, hazelnuts,
brazil nuts, and almonds) Each individual guesses which nut is which and fills out their
answers on a sheet of paper. The winner will get a prize (?)
Almonds (Approximately 23 nuts per 1-ounce serving, 3.5 g fiber)
Excellent source of vitamin E and magnesium, also provides calcium and folate. Versatile
ingredient, can be used whole, sliced, blanched to remove skins, and as flour, paste or
butter. California provides 80 percent of worlds supply, but almonds are enjoyed in
savory and sweet dishes globally. May reduce risk for heart attack, lower bad cholesterol,
protect artery walls from damage, build strong bones and teeth, provide healthy fats and
aid in weight loss, lower the rise in blood sugar and insulin after meals, and provide good
brain function.
Hazelnuts (Approximately 21 nuts per 1-ounce serving, 2.7 g fiber)
Also known as filberts, they are rich in monounsaturated fats and an excellent source of
vitamin E, copper and manganese. Available in-shell, whole, diced, sliced and as a meal
for gluten-free baking. Pairs well with savory, citrus and sweet flavors, particularly
chocolate, and commonly used in confections.
Pecans (Approximately 19 halves per 1-ounce serving, 2.7 g fiber)
Rich in antioxidants and heart-healthy monounsaturated fats. Sweet, mellow flavor and
meaty texture lend well to a variety of dishes, including salads, as a coating for fish, and
in sweets such as pralines and pecan pie.
Walnuts (Approximately 14 halves per 1-ounce serving, 1.9 g fiber)
Integral part of Mediterranean diet, contributing to health benefits of this style of eating.
Rich in antioxidants and excellent source of alpha-linolenic acid (ALA), the plant-based
form of omega-3. Grooves hold onto flavors well and are delicious when seasoned sweet
or hot. Oil can be used in dressings and sauts.
Brazil Nuts (Approximately 6 nuts per 1-ounce serving, 2.1 g fiber)
Largest nut commonly eaten. Grows wild on trees in Amazon rain forests. In addition to
polyunsaturated and monounsaturated fats, contain more than 100 percent of the daily
value for antioxidant selenium. Rich, creamy texture lends well to snacking, raw or
roasted, and confections.

11:00 am 11:15 am

Protein- Are You Getting Enough?

Protein is an important nutrient for health. As we age protein is an important nutrient to
get in our diets. Discuss handout with various topics on protein. Discuss why we need
protein?
To help prevent illness and infection
To transport nutrients to cells
To keep organs working well
To keep skin, hair and nails healthy
Health benefits of protein. Discuss why older adults need more protein as we age. As

we age, harder for our bodies to absorb protein, requires more protein because we use it
less efficiently. Older adults require more protein due to increased illness and injury.
Discuss the body weight and protein needs. Recommended protein for body weight.
Discuss the protein content of foods. Adults over the age of 70, have 40% less lean body
mass than young adults. Discuss ways to get healthy lean protein in the diet, i.e.: egg
substitutes, loin and leg cuts of meats, remove skin from poultry, eat more cooked and
dried beans, eat small amounts of nuts, eating enough calories to prevent lean muscle
mass from being broken down.
Tips for poor or low appetite: eat high calorie, high protein foods such as meat, cheese,
dairy products, nutrition supplement drinks: boost, ensure, store brand.
11:15 am 11:30 am

Jeopardy Game
Questions provided on handout. Categories include Fiber, Protein and Exercise with
Limited Mobility. Each topic has five questions from a scale of 100 - 500. We will ask
people to pick questions by raising hands.

Questions for Jeopardy

PROTEIN
100
Name one reason why we need protein in our diets?
Muscle and bones
Prevent illness and infection
Transport nutrients to cells
Keep hair, skin and nails healthy
Helps keeps organs functioning
200
Why do older adults need more protein in their diets?
Their bodies use and absorb protein less efficiently
300
If you weigh 150 lbs, how many grams of protein is recommended?
62 86 grams.
400
Which Food Item has the most amount of protein?
Chicken, 25 grams
500
If your appetite is low what are ways to get enough protein?
Eat meat and cheese
Milk, or liquid supplements
EXERCISE
100
Name one possible activity that is recommended for your age group?
Water exercises
Exercise with band
Exercise with a ball
Active stretching
Demonstrate one warm up exercise?
Neck rolls
Arm/shoulder rolls
Side bends
Marching in place
200
What does limited mobility mean?
You are not able to move as well because of age, injury or illness

300
What should you do, before you get active?
Check with your doctor
400
What is the recommended amount of time for working out?
30 60 minutes
500
True or False
You can be active with limited movement. (True)
FIBER
100
Name the only carbohydrate that will not raise blood glucose?
Fiber
200
Where can you find fiber?
Whole grains, fruits, vegetables, nuts and beans
300
How much fiber does the average man need?
38 grams
400
What are some benefits of fiber?
Prevents constipation, fills us up so we eat less, may reduce cholesterol, and reduces risk of
cancer of stomach, colon and rectum.
500
Which type of nut contains the most fiber?
Almonds.

Evaluation For Seniors

The seniors learned about nutrition: protein, fiber, as well as exercise. After our lesson
they understood the importance of protein in their diet and getting enough protein. They also
learned about the importance of nuts and the nutrients they provide. The nut activity included
guessing the nuts without seeing them, but just by placing their hands on the nuts. Our grand
prize for the winner who guessed all the nuts got a mixed container of nuts. One gentlemen
had Savannah look up the protein supplement Boost/Ensure and if it was made in China.
Savannah was able to provide the information that the product was not produced in China. The
seniors enjoyed Jeopardy game and the nut activity. They liked having to guess and not be able
to see inside the nut bag. The Jeopardy game was successful. Overall they were glad to have
us and there and were thankful for the opportunity to have us present nutrition education. The
seniors actively participated in all aspects of the nutrition education lesson. We received
comments that included: we learned a lot, great information on protein, learned about exercise.
From this positive feedback we were successful in our endeavor of educating the seniors about
nutrition.