senior cookbook: healthy eating for life

35
Mqr|hrhnm Va|yhfav • Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr  Dagjrdx Jhyhme Fnqmfhj Fnn`lnn`  

Upload: paceminterris

Post on 05-Apr-2018

232 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 1/35

Mqr|hrhnm Va|yhfav • Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr 

D a g j r d x J h y h m e F n q m f h j F n n ` l n n `  

Page 2: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 2/35

Rglja ni Fnmramrv

In|ug|b --------------------------------------------------------------  < 

Hmr|nbqfrhnm -------------------------------------------------------  6

Eqhbajhmav n| Ennb Mqr|hrhnm ---------------------------2 

Vgjgbv

Vd|hkp Vgjgb ------------------------------------------------------ 5 

Gp|hfnr.Vkn`ab Fdhf`am Vgjgb ------------------------- 4 

L|nffnjh Vjgu ------------------------------------------------------ 8 

Vnqpv

Vgyn|x Vphmgfd.Vagvnmab L|nrd -------------------------- 77

  Yaearglja Khmavr|nma Vnqp -------------------------------- 7< 

L|agb

Kathfgm Fn|m L|agb ------------------------------------------ 72 

 Yaeargljav

Yaearglja Kabjax ----------------------------------------------- 79 

Vwqgvd _ha ---------------------------------------------------------- 75 

Kghm Bhvdav gmb Fgvva|njav

F|agkx Fdhf`am gmb \hfa ---------------------------------- 7

Vpgedarrh ------------------------------------------------------------  <

Vgjknm Lq|ea|v --------------------------------------------------  <Fdhf`am gmb Vpgedarrh ---------------------------------------  <

gkgja _ha ----------------------------------------------------------  <

Bavva|rv

ag Fg`av ------------------------------------------------------------  <

\gu Gppja Fg`a -------------------------------------------------  <

Ngrkagj Fg`a -----------------------------------------------------  <

Mqrrx Sqffdhmh Jng -------------------------------------------  <

E|gmbkg‘v Igyn|hrav

_qkp`hm Fg|gkaj Fqvrg|b ---------------------------------  6

Kgfg|nmh gmb Fdaava -----------------------------------------  6

qmg Mnnbja Fgvva|nja ---------------------------------------  6

Gf`mnujabeakamrv ---------------------------------------------  6

Page 3: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 3/35

Ra Dagjrdx Jhyhme Fnqmfhj Fnn`lnn`* agrq|hme bhvdav |nk

kakla|v n Dagjrdx Jhyhme Fnqmfhjv n| Vamhn|v* |akhmbv kn rdnva unmba|qj r|gbhrhnmgj nnbv |nk dnka- Mqr|hrhnm

Va|yhfav.Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr dgv

gmgjxsab gmb gbgprab rdava r|gbhrhnmgj |afhpav rn la ayam

dagjrdha|- H dnpa xnq amcnx rdak gv kqfd gv H bhb'

In|aun|b

gmxg Dnjjgmb hv rda gqrdn| n Mau Vnqj Fnn`hme3 Qpbgrhme g Fqhvhma \hfd hm Ijgyn| gmb |gbhrhnm* g n|ka| Fda n Innb Y Marun|`‘v Kajrhme _nr va|hav* eqavr fda nm Ra nbgx Vdnu* Ra Cgma _gqjax Vdnu gmb kn|a-

E|nuhme qp* vnka n kx gyn|hra atpa|hamfav hmynjyab

gkhjx kagjv- Ugrfdhme kx knrda| p|apg|a r|gbhrhnmgj |afhpavgmb vkajjhme rdnva unmba|qj vkajjv ua|a kx |vr rgvra n udgr

hr kagmv rn la g fnn`-

 Udam H enr g lhr njba|* H bafhbab rn rg`a kx jnya n fnn`hme 

nma vrap q|rda| gmb lafnka g fda- H‘ya vrqbhab fnn`hme gjj

nya| rda un|jb* hmfjqbhme rda Hmvrhrqra n Fqjhmg|x Abqfgrhnm

hm Mau Xn|` gmb Jg Yg|amma Afnja ba Fqhvhma hm Lq|eqmbx*

I|gmfa* lqr vnka n kx nmbavr kakn|hav g|a rda nmav |nkknkkg‘v `hrfdam-

gmxg Dnjjgmb* Gqrdn| gmb Fda 

Page 4: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 4/35

Hmr|nbqfrhnm

Ennb nnb hv nma n jha‘v e|agr pjagvq|av* gmb ennb nnb rdgr

hv dagjrdx hv ayam larra|- Ra Dagjrdx Jhyhme Fnqmfhj Fnn`lnn` fnmrghmv n|hehmgj |afhpav |nk njba| gbqjrv udn pg|rhfhpgra hm

nq| Dagjrdx Jhyhme Fnqmfhjv- Agfd knmrd* rda Fnqmfhjv kaar

gr nq| vamhn| famra|v hm bha|amr Ng`jgmb mahedln|dnnbv rn

jag|m glnqr dagjrdx jhavrxjav avpafhgjjx rda hkpn|rgmfa n 

agrhme kn|a |qhrv gmb yaeargljav gmb amegehme hm pdxvhfgj

gfrhyhrx bghjx- Rhv fnn`lnn` |ap|avamrv rda p|hba rdgr rda

Dagjrdx Jhyhme Fnqmfhj pg|rhfhpgmrv rg`a hm p|apg|hme vnka

n rdah| gyn|hra gkhjx |afhpav* vnka n udhfd dgya laam pgvvabbnum rd|nqed rda eama|grhnmv- Hr ugv gm dnmn| n| rdak rn

vdg|a g lhr n rda pgvr uhrd xnq-

 Ua dgya gvvavvab rda |afhpav n| rdah| mqr|hrhnm fnmramr

gmb gbgprab rdak rn la dagjrdha|- Bhar pjgxv gm hkpn|rgmr|nja hm dajphme rn |abqfa rda |hv` n| fd|nmhf hjjmavv vqfd

gv dag|r bhvagva* vnka rxpav n fgmfa|* rxpa < bhglarav*

gmb vr|n`a- In| rdhv |agvnm* rda gknqmrv n vgrq|grab gr*

fdnjavra|nj* vqeg|* vnbhqk gmb la| dgya laam knbhab

|nk rda n|hehmgj |afhpav-

 Ua dnpa xnq amcnx rdhv fnn`lnn` gv kqfd gv ua amcnxab

f|agrhme hr-

_gkajg Gshs* KV* \BMqr|hrhnmhvr HHMqr|hrhnm Va|yhfav

Malhxgr Dgenv*Mqr|hrhnm GvvhvrgmrMqr|hrhnm Va|yhfav

Page 5: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 5/35

Eqhbajhmav in| Ennb Mqr|hrhnm

Knvr Gka|hfgmv agr rnn jhrrja la| gmb rnn kqfd gr*

vnbhqk gmb vqeg|- Ra ‚rxphfgj‛ Gka|hfgm bhar fgm fnmr|hlqrarn fd|nmhf bhvagvav vqfd gv vr|n`a* rxpa < bhglarav* vnka rxpav

n fgmfa|* gmb dag|r bhvagva- Ra njjnuhme eqhbajhmav fgm dajp

|abqfa xnq| |hv` n rdava dagjrd p|nljakv-

Fqr Rda Igr Lgf`@aap xnq| bghjx gr hmrg`a laruaam <? rn 61 pa|famr n fgjn|hav*

 uhrd knvr grv fnkhme |nk vnq|fav n pnjxqmvgrq|grab gmb

knmnqmvgrq|grab grrx gfhbv* vqfd gv vd* mqrv gmb yaeargljanhjv- Jhkhr xnq| hmrg`a n vgrq|grab grv gmb r|gmv grv $|nk

kagrv gmb p|nfavvab nnbv(- @aap xnq| fdnjavra|nj hmrg`a jnu 

rnn- Kgmx n rdava |afhpav qva ahrda| njhya nhj n| fgmnjg nhj* lnrd

n udhfd g|a dag|r dagjrdx knmnqmvgrq|grab grv- Gjj n rda

kghm bhvdav gmb fgvva|njav g|a p|apg|ab uhrd jagm kagrv

n| pnqjr|x uhrd rda gr gmb v`hm |aknyab udhfd kagmv javv

vgrq|grab gr-

Vuaar Vrqii

Dhed vqeg| nnbv vqfd gv fgmbx* hfa f|agk* vnbgv* vuaarbavva|rv* gmb cqhfav vuaaramab uhrd vqeg| vdnqjb la nffgvhnmgr|agrv* mnr pg|r n g bghjx bhar- I|avd |qhr hv mgrq|gjjx vuaar gmfnmrghmv la|- I|qhr p|nyhbav rda vuaarmavv n| kgmx n rdabavva|rv hm rdhv fnn`lnn`-

Vphfa Qp Xnq| JhiaFnmvqka javv rdgm <6?? ke n vnbhqk udhfd hv awqgj rn

glnqr 7 rvp- n vgjr pa| bgx- Rnva uhrd dhed ljnnb p|avvq|a*Ljgf` nj`v* gmb khbbja+geab gmb njba| gbqjrv vdnqjb jhkhr rd

vnbhqk hmrg`a rn 71?? ke pa| bgx- Kgmx n rdava |afhpav dg

mn vgjr gbbab n| qva jnu vnbhqk ya|vhnmv n fgmmab yaearglja

gmb vnqpv bq|hme p|apg|grhnm- Ear qvab rn vphfhme qp xnq|

bhvdav uhrd da|lv gmb vphfav* jaknm cqhfa n| igyn|ab yhmaeg|

Page 6: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 6/35

Innb Vgiarx 

n gynhb nnb+ln|ma hjjmavv* fjagm dgmbv gmb nnb vq|gfav*fnn` nnbv rn g vga rakpa|grq|a* fdhjj pa|hvdglja nnbvp|nkprjx gmb gynhb |gu khj` gmb aee p|nbqfrv- En rn

 uuu-edrlgf-n|e n| kn|a hmn|kgrhnm-

_n|rhnm Fnmr|njLhe pn|rhnmv f|agra lhe ughvrjhmav- Gmb lhe ughvrjhmav g|agvvnfhgrab uhrd dag|r bhvagva gmb rxpa < bhglarav- Agfd n rda |afhpav g|a bhyhbab hmrn knba|gra pn|rhnmv rn fnmr|nj

fgjn|hav- Vaa uuu-kxpx|gkhb-eny n| kn|a hmn|kgrhnmglnqr pn|rhnm vhsav-

Rdh|vr Wqamfda|vLahme dxb|grab hv hkpn|rgmr udam xnq g|a pdxvhfgjjx gfrhya-

 Udam hr‘v dnr nqrvhba |akakla| rn b|hm` ayam kn|a iqhbv- G fgm n fnjg fgm dgya qp rn 7< ragvpnnmv n vqeg| hm hr' Fdaf` rda mqr|hrhnm gfrv jglaj rn mb rda gknqmr n vqeg| hm g b|hm`-

\ajgt

\abqfa vr|avv lx rg`hme rhka rn l|agrda baapjx* ear pjamrx n |avr gmb |ajgtgrhnm* amcnx rhka uhrd |hambv gmb gkhjx*gmb ehya vnkanma ‖ laehmmhme uhrd xnq ‖ g |agvnm rn vkhja-

Iaajhme Ihrn |abqfa rda |hv` n fd|nmhf bhvagva hm gbqjrv* amegea hm 6?khmqrav n knba|gra gfrhyhrx vqfd gv ugj`hme* eg|bamhme n|bgmfhme- n kgmgea lnbx uahedr* amegea hm 9? khmqrav n knba|gra rn yhen|nqv gfrhyhrx vqfd gv l|hv` ugj`hme n| cneehm

n vqvrghm uahedr jnvv* pg|rhfhpgra hm gr jagvr 9?+8? khmqravn bghjx knba|gra pdxvhfgj gfrhyhrx- Udgraya| pdxvhfgj gfrhyhrxnq fdnnva* xnq| |nqrhma vdnqjb hmfjqba fg|bhnygvfqjg|fnmbhrhnmhme* vr|arfdhme n| iathlhjhrx* gmb |avhvrgmfa ata|fhvan| fgjhvrdamhfv n| kqvfja vr|amerd gmb ambq|gmfa- n gynhbhmcq|x vaa xnq| bnfrn| |vr lan|a pg|rhfhpgrhme hm gmx mau pdxvhfgj gfrhyhrx |nqrhma- Lahme pdxvhfgjjx gfrhya* b|hm`hme 

 ugra| gmb agrhme pjamrx n |qhrv gmb yaeargljav fgm dajp xnq

gynhb fnmvrhpgrhnm-

 

Eqhbajhmav in| Ennb Mqr|hrhnm $fnmrhmqab(

 Gll|ayhgrhnmv Qvab Hm Rdhv Lnn`e ; e|gk ke ; khjjhe|gk ¿I ; bae|aav Igd|amda

Page 7: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 7/35

Vgjgbv

Dagjrdx Jhyhme--- n| jha rhp3

Qva mnmgr n| jnu gr vgjgb b|avvhmev* kgxnmmghva n| xneq|r nmvgjgbv gmb vgmbuhfdav-

Page 8: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 8/35

Hme|abhamrv

• Mn vrhf` fnn`hme vp|gx • 7 $9 nqmfa( pgf`gea jaknm igyn|ab eajgrhm kht 

• 7 fqp lnhjhme ugra|

• 7 fgm $7? ½ nqmfa( jnu vnbhqk fnmbamvab rnkgrn vnqp

• < vrgj`v faja|x* fdnppab

• 7 lajj pappa|* fdnppab

• < e|aam nmhnmv* fdnppab

• 7 fgm $2 º nqmfa( rhmx vd|hkp* b|ghmab

• 4 phafav jnnva jag jarrqfa

Hmvr|qfrhnmvVp|gx eajgrhm knjb uhrd mn vrhf` fnn`hme vp|gx- _nq| eajgrhmkht hmrn g kabhqk vhsa lnuj* gmb pnq| 7 fqp lnhjhme ugra|

nya| eajgrhm kht- Vrh| qmrhj bhvvnjyab- Gbb rda fgm n rnkgrn

vnqp- Fdhjj hm |a|hea|grn| n| 6? khmqrav rn vjhedrjx var-

\aknya |nk |a|hea|grn| eamrjx vrh| hm fdnppab faja|x*

pappa|v* nmhnmv* gmb vd|hkp qmrhj ayamjx bhvr|hlqrab-

|gmva| rn rda eajgrhm knjb gmb fdhjj n| glnqr 7 dnq|*

n| qmrhj |kjx var- \ajagva |nk knjb gmb va|ya nm

jarrqfa jagyav-

Kg`av 9 va|yhmev» fqp pa| va|yhme

• Fgjn|hav 94 • Fdnjavra|nj 61ke 

• nrgj gr 7e • Fg|lndxb|grav 7?e  

• Vgrq|grab gr ?e • Ihla| 7e 

• |gmv gr ?e • Vnbhqk 41ke  • _|nrahm 9e 

Fjgh|a‘v Vd|hkp VgjgbAtfajjamr vnq|fa n Yhrgkhmv F 

Hm kakn|x n Fjgh|a Vkhrd* \ghmlnu Dagjrdx Jhyhme Fnqmfhj* \ghmlnu \af|agrhnm Famra| 

Page 9: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 9/35

Hme|abhamrv

• 2 fqpv vp|hme vgjgb e|aamv kht n| jarrqfa* ugvdab gmb rn|m hmrn lhra vhsa phafav

• 7 fqp vjhfab ugra| fdavrmqrv b|ghmab

• 7< nqmfa pgf`gea n |ngvrab fdhf`am l|agvr vr|hpv

• 9 gp|hfnrv $|avd n| b|hab(* fqr hmrn 4+7? jamerduhva

• < rgljavpnnmv |gvpla||x yhmaeg|

• 7 rgljavpnnm jaknm cqhfa

• 7 rgljavpnnm dnmax 

• < rgljavpnnmv e|aam nmhnmv* fdnppab

• < rgljavpnnmv njhya nhj

Hmvr|qfrhnmv

_jgfa e|aamv* ugra| fdavrmqrv* fdhf`am vr|hpv gmbgp|hfnrv hm g vgjgb lnuj* var gvhba- Hm g vapg|gra

lnuj* udhv` rnearda| yhmaeg|* jaknm cqhfa* dnmax*

gmb e|aam nmhnmv- Vjnujx gbb nhj- B|hssja b|avvhme 

nya| vgjgb* rnvv gmb va|ya-

Kg`av 2 va|yhmev7 fqp pa| va|yhme

• Fgjn|hav <99 • Fdnjavra|nj 5<ke 

• nrgj gr 7?e • Fg|lndxb|grav 79e  

• Vgrq|grab gr <e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 757ke  

• _|nrahm <4e 

Vdh|jax‘v Gp|hfnr gmb \ngvrab Fdhf`am Vgjgb

Vdh|jax Vatrnm* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra| 

Ennb vnq|fa n Yhrgkhm G gmb F 

Page 10: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 10/35

Hme|abhamrv

• 7 pnqmb l|nffnjh* fdnppab• 7 kabhqk n| 7 fqp nmhnm* fdnppab

• » fqp qmvgjrab b|x |ngvrab vqminua| vaabv

• » pnqmb rq|`ax lgfnm* fnn`ab f|hvpx gmb f|qkljab

• » fqp vaabjavv |ghvhmv

B|avvhme 

• 7 fqp |abqfab gr kgxnmmghva• < rgljavpnnmv vqeg|

• < rgljavpnnmv udhra yhmaeg|

Hmvr|qfrhnmvHm g jg|ea lnuj* fnklhma rda |vr ya hme|abhamrv- Hm g vapg|gra

lnuj* udhv` rnearda| kgxnmmghva* vqeg|* gmb yhmaeg|- Ljamb rda

kgxnmmghva khtrq|a hmrn rda yaeargljav- Fdhjj n| 7 dnq|

lan|a va|yhme-

Avvha‘v L|nffnjh Vjgu 

Atfajjamr vnq|fa n Yhrgkhm F 

Avvha Jauhv* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra| 

Kg`av 7? va|yhmev7 fqp pa| va|yhme

• Fgjn|hav <?5 • Fdnjavra|nj 6?ke 

• nrgj gr 7<e • Fg|lndxb|grav 78e 

• Vgrq|grab gr 6e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 261ke  

• _|nrahm 9e 

Page 11: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 11/35

VnqpvDagjrdx Jhyhme--- n| jha rhp3

Fnn` yaeargljav hm jnu vnbhqk l|nrd hmvragb n qvhme dgk dnf`v n| vagvnmhme-

Page 12: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 12/35

Hme|abhamrv

• 7 kabhqk n| 7 fqp nmhnm* fdnppab• 7 ragvpnnm fgmnjg nhj

• 2 $72 nqmfa( fgmv jnu vnbhqk fdhf`am l|nrd

• 7 rgljavpnnm vqeg|

• < fqpv vphmgfd ugvdab* b|hab gmb fdnppab

Hmvr|qfrhnmv

Vgqrè nmhnm hm nhj hm g jg|ea pnr- Gbb l|nrd gmb vqeg|* rdamvhkka| 1 khmqrav- Gbb vphmgfd* gmb fnn` qmrhj ramba| lqr

mnr nya|fnn`ab- B|ghm gmb va|ya rda vphmgfd- \ava|ya rda

l|nrd rn vagvnm gmnrda| bhvd-

Jhjjhgm‘v Vgyn|x Vphmgfd Vagvnmab L|nrd

Jhjjhgm Abug|bv* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra| 

Ennb vnq|fa n Yhrgkhm G

Kg`av 9 va|yhmev

7 fqp pa| va|yhme• Fgjn|hav 25 • Fdnjavra|nj 2ke 

• nrgj gr 7e • Fg|lndxb|grav 1e  

• Vgrq|grab gr 7e • Ihla| 7e 

• |gmv gr ?e • Vnbhqk 766ke  

• _|nrahm 2e 

Page 13: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 13/35

Hme|abhamrv

• 2 fqpv |gu fgllgea* vd|abbab• 7 ragvpnnm lg`hme vnbg 

• 6 fqpv vqkka| vwqgvd* vjhfab

• < rgljavpnnm badxb|grab nmhnmv

• 7 e|aam pappa|* vaabab gmb fdnppab

• < vrgj`v n faja|x* fdnppab

• 7 fqp e|aam lagmv

• 7 fqp kqvd|nnkv* vjhfab

• 7 fg||nr* fdnppab

• 7 fjnya eg|jhf majx fdnppab

• 6 jnu vnbhqk laa lnqhjjnm fqlav

• 7 $6< nqmfa( fgm mn vgjr gbbab rnkgrn cqhfa

• 7 rgljavpnnm K|v- Bgvd Fjgvvhf Hrgjhgm Vagvnmhme 

• < rgljavpnnmv |avd n| b|hab pg|vjax* fdnppab

 

Hmvr|qfrhnmv

_jgfa fgllgea hm g jg|ea pnr fnya| uhrd fnjb ugra| gbb lg`hme vnbg- L|hme rn g lnhj* rdam

b|ghm fgllgea* bhvfg|bhme rda ugra|- _jgfa fgllgea

lgf` hmrn g pnr- Gbb |akghmhme hme|abhamrv*

gmb amnqed ugra| rn fnya|- L|hme rn g lnhj

gmb fnn` glnqr 7 dnq|- Rhv vnqp gjvn

|aasav uajj-

 Gmmg‘v Yaearglja Khmavr|nma Vnqp

 Gmmg Rnjav* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra| 

Atfajjamr vnq|fa n Yhrgkhmv G gmb F 

Kg`av 7< va|yhmev7 fqp pa| va|yhme

• Fgjn|hav 22 • Fdnjavra|nj ?ke 

• nrgj gr ?e • Fg|lndxb|grav 7?e  

• Vgrq|grab gr ?e • Ihla| <e 

• |gmv gr ?e • Vnbhqk <46ke  

• _|nrahm <e 

Page 14: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 14/35

L|agbvDagjrdx Jhyhme--- n| jha rhp3

Agr udnja e|ghm l|agb* fa|agj gmb pgvrg rn hmf|agva xnq| ila| hmrg`a-

Page 15: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 15/35

Hme|abhamrv

• 7 fqp xajjnu fn|m kagj• 7 fqp inq|

• 7 rgljavpnnm lg`hme pnuba|

• 7 aee 

• 7 fqp 7! khj` 

• 7 fqp f|agk vrxja fn|m

• » vrhf` n| º fqp n lqrra| vnramab

• º fqp nmhnm* fdnppab

• < rgljavpnnmv fgmmab e|aam fdhjav* bhfab• < rgljavpnnmv fgmmab phkamrn* fdnppab

• 7 ragvpnnm fgmnjg nhj

• » fqp |abqfab gr vd|abbab fdabbg| fdaava

• Mnm vrhf` fnn`hme vp|gx 

Hmvr|qfrhnmv_|adagr nyam rn 2??˓I- Fngr g vwqg|a pgm uhrd fnn`hme vp|gx gmb var gvhba- Fnklhma xajjnu fn|mkagj* inq| gmb lg`hme 

pnuba|- Hm g jg|ea lnuj gmb var gvhba- Hm g vapg|gra

lnuj* lagr rda aee gmb khj` rdam gbb rda lqrra| gmbf|agkab fn|m- Vgqrè nmhnm* fdhjav* gmb phkamrn hm nhj

qmrhj ramba|- Gbb uar hme|abhamrv* vgqrèab yaeargljav

gmb fdaava rn rda b|x hme|abhamrv- Vrh| qmrhj b|x 

hme|abhamrv g|a knhvramab- _nq| rda lgrra| hmrn

rda vwqg|a pgm gmb lg`a n| 61+2? khmqrav n|

qmrhj g rnnrdphf` hmva|rab hmrn rda famra| fnkav

nqr fjagm-

Dajamg‘v Kathfgm Fn|ml|agbEnnb vnq|fa n Fgjfhqk

Kg`av 7< va|yhmev7‛ phafa pa| va|yhme

• Fgjn|hav 79< • Fdnjavra|nj 6?ke 

• nrgj gr 1e • Fg|lndxb|grav <9e  

• Vgrq|grab gr 6e • Ihla| 7e 

• |gmv gr ?e • Vnbhqk <?2ke  

• _|nrahm 1e 

Dajamg Dhf`v* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra| 

Page 16: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 16/35

YaeargljavDagjrdx Jhyhme--- n| jha rhp3

In| g dagjrdx gjra|mgrhya rn lnhjab* nya| bnma* yaeargljav* vragk n| vgqrè rdak hm g jhrrja lhr n njhya nhj gmb eg|jhf- Qva da|lgj ljambv gmb vphfav rn rgvra-

Page 17: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 17/35

9

Hme|abhamrv

• 7 kabhqk n| 7 fqp nmhnm* fdnppab• 7 kabhqk n| 7 fqp lajj pappa|* vaabab gmb fdnppab

• 7 fqp jnu vnbhqk fgmmab bhfab rnkgrnav

• 7 rgljavpnnm njhya nhj

• 7$79 nqmfa( lge |nsam fn|m* vjhedrjx rdguab

• 7$79 nqmfa( lge |nsam lglx jhkg lagmv

• 7$79 nqmfa( lge |nsam fqr n`|g 

• 7 rgljavpnnm vgjr+|aa da|lgj vagvnmhme 

 

Hmvr|qfrhnmvDagr nhj hm g jg|ea pnr- Vgqrè nmhnm* eg|jhf gmb e|aam pappa| n|

< khmqrav- Gbb rnkgrnav gmb fnn` n| 7 khmqra- \abqfa dagr

rn kabhqk- Gbb |akghmhme yaeargljav* gmb vhkka| gmnrda|

4+7? khmqrav- \aknya |nk dagr* vrh| hm vagvnmhme gmb va|ya-

## In| g jnua| vnbhqk ya|vhnm n rdhv |afhpa*qva nma fqp n |avd \nkg rnkgrnav udamrdax g|a hm vagvnm-

Bn|nrdx‘v Yaearglja Kabjax Atfajjamr vnq|fa n Yhrgkhm F 

Kg`av 7< va|yhmev

» fqp pa| va|yhme• Fgjn|hav 775 • Fdnjavra|nj ?ke 

• nrgj gr <e • Fg|lndxb|grav <<e  

• Vgrq|grab gr ?e • Ihla| 1e 

• |gmv gr ?e • Vnbhqk 2<ke  

• _|nrahm 1e 

Bn|nrdx Yhmfamr* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra| 

Page 18: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 18/35

Hme|abhamrv

• 7 |agbx rn fnn` $jg|b |aa( |nsam pha f|qvr• 7 aee udhra* lagram

• 7 rgljavpnnm njhya nhj

• 6 fqpv sqffdhmh ) xajjnu vwqgvd* vjhfab º hmfd rdhf` 

• < kabhqk rnkgrnav* vjhfabe º hmfd rdhf` 

• º fqp |abqfab gr kgxnmmghva

• º fqp |abqfab gr vdg|p fdabbg| n| fnjlx fdaava* e|grab

• 7 rgljavpnnm vgjr+|aa da|lgj vagvnmhme 

Hmvr|qfrhnmv_|adagr nyam rn 2<1˓I* fnya| pha f|qvr uhrd nhj- _jgfa |nsampha f|qvr nm rda famra| |gf` hm rda nyam gmb lg`a n| 1 khmqravn| qmrhj jhedrjx l|numab- \aknya |nk nyam gmb |aknya nhj-L|qvd rda f|qvr uhrd lagram aee udhra- \arq|m rda pha f|qvrrn rda nyam gmb lg`a gm gbbhrhnmgj 1 khmqrav- Fnnj nm uh|a

|gf`- \abqfa nyam rakp rn 61?˓I- Hm g v`hjjar vgqrè rda vwqgvdhm nhj n| 1 khmqrav* vrh||hme |awqamrjx qmrhj ramba| n| glnqr

7? khmqrav- Vp|hm`ja uhrd dgj n rda vagvnmhme-

Jgxa| fnn`ab vwqgvd hm pha f|qvr gmb rnp uhrdvjhfab rnkgrnav- Hm g vapg|gra lnuj* fnklhmakgxnmmghva* e|grab fdaava gmb rda nrda| dgj n vagvnmhme- Vp|agb nya| rda rnp n rda yaeargljakhtrq|a- _jgfa pha hm nyam gmb lg`a* qmfnya|ab*n| <1 khmqrav n| qmrhj enjbam l|num- Gjjnu 

rda pha rn fnnj vjhedrjx lan|a vjhfhme-

Bn|hv‘ Vwqgvd _ha

Bn|hv Cndmvrnm* \ghmlnu Dagjrdx Jhyhme Fnqmfhj* \ghmlnu \af|agrhnm Famra| 

Kg`av 9 va|yhmev7 vjhfa pa| va|yhme

• Fgjn|hav 789 • Fdnjavra|nj 1ke 

• nrgj gr 76e • Fg|lndxb|grav 75e 

• Vgrq|grab gr <e • Ihla| <e 

• |gmv gr ?e • Vnbhqk <2<ke 

• _|nrahm 2e 

E|agr Vqkka| Vwqgvd |afhpa 

Page 19: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 19/35

Kghm Bhvdavgmb Fgvva|njav

Dagjrdx Jhyhme--- n| jha rhp3

n kg`a xnq| fgvva|njav kn|a dag|r dagjrdx qva e|nqmb rq|`ax gmb jagm e|nqmb laa n| pn|` rn |abqfa vgrq|grab gr-

Page 20: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 20/35

Hme|abhamrv

• 9 fdhf`am b|qkvrhf`v* |gu • < rgljavpnnmv lqrra|* kajrab

• 7 rgljavpnnm eg|jhf pnuba|

• 7 rgljavpnnm nmhnm pnuba|

• » fqp |abqfab gr gmb vnbhqk fnmbamvab

f|agk n kqvd|nnk vnqp

• » fqp |abqfab gr gmb vnbhqk fnmbamvab

f|agk n faja|x vnqp

• » fqp |abqfab gr gmb vnbhqk fnmbamvabf|agk n fdhf`am vnqp

• 7 fqp n ugra|

• 7» fqpv qmfnn`ab jnme e|ghm udhra |hfa

• 7 rgljavpnnm vgjr+|aa da|l vagvnmhme 

Hmvr|qfrhnmv

_|adagr nyam rn 61?˓I- \aknya rda gr |nk rdab|qkvrhf`v* |hmva* gmb pgr b|x- \njj fdhf`am hm rda

lqrra|* rdam fngr uhrd vagvnmhmev- Hm g lnuj* fnk+

lhma vnqpv* ugra| gmb |hfa- Vpnnm |hfa khtrq|a hmrn

lg`hme bhvd* gmb pjgfa fdhf`am nm rnp- Fnya|

 uhrd nhj n| jhb gmb lg̀ a n| 7 dnq|- \aknya

fnya|- Lg`a gmnrda| 71+<? khmqrav qmrhj fdhf`am

hv uajj bnma gmb |hfa hv ramba|-

Ijn|amfa‘v F|agkx Fdhf`am gmb \hfa

Ijn|amfa L- \nva* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra| 

Ennb vnq|fa n H|nm

Kg`av 9 va|yhmev7 b|qkvrhf` gmb » fqp |hfa pa| va|yhme

• Fgjn|hav 695 • Fdnjavra|nj 87ke 

• nrgj gr 8e • Fg|lndxb|grav 22e 

• Vgrq|grab gr 2e • Ihla| 7e 

• |gmv gr ?e • Vnbhqk 622ke 

• _|nrahm <1e 

Page 21: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 21/35

?

Hme|abhamrv

• 7 pnqmb jagm e|nqmb rq|`ax • < » ragvpnnm b|hab lgvhj• » ragvpnnm e|nqmb ljgf` pappa|• » ragvpnnm vgjr• 7 ragvpnnm njhya nhj• 7 kabhqk n| 7 fqp nmhnm* fdnppab• 2 eg|jhf fjnyav* fdnppab• 7 $<4 nqmfa( fgm jnu vnbhqk bhfab rnkgrnav

• 7 vkgjj $9 nqmfa( fgm rnkgrn pgvra• 7 ragvpnnm b|x n|aegmn• 7 ragvpnnm vqeg|• º ragvpnnm e|nqmb fgxamma n| fdhjh pnuba|• 7< nqmfav b|x vpgedarrh* fnn`ab gffn|bhme rn pgf`gea• º fqp pg|kavgm fdaava* e|grab

Hmvr|qfrhnmvF|qklja rq|`ax hmrn g jg|ea mnm+vrhf` v`hjjar- Fnn` nya|kabhqk dagr qmrhj l|num- Gbb 7 ragvpnnm lgvhj gmb pappa|

Dgrrha Knljax‘v Vpgedarrh

Dgrrha Knljax* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra| 

Ennb vnq|fa n Yhrgkhm F* H|nm gmb Fgjfhqk

Kg`av 9 va|yhmev7 fqp pa| va|yhme

• Fgjn|hav <57 • Fdnjavra|nj 1?ke 

• nrgj gr 4e • Fg|lndxb|grav 67e 

• Vgrq|grab gr <e • Ihla| 1e 

• |gmv gr ?e • Vnbhqk 64?ke 

• _|nrahm <<e 

gmb » ragvpnnm- vgjr* rdam var gvhba- Dagr njhya nhjhm g jg|ea vgqfapgm gmb gbb fdnppab nmhnm- Fnn` n| 1 khmqrav- Gbb eg|jhf gmb fnn` n| gm gbbhrhnmgj< khmqrav- Gbb rda bhfab rnkgrnav* rnkgrn pgvra*|akghmhme lgvhj* n|aegmn* vqeg|* » ragvpnnm- n vgjr $nprhnmgj( gmb fgxamma pappa|- L|hme rn g lnhj- \abqfa dagr gmb vhkka| qmfnya|ab* vrh||hme |awqamrjx* glnqr <1+61 khmqrav n| qmrhj vgqfa|agfdav bavh|ab fnmvhvramfx- \aknya |nk dagr- Gbbrda fnn`ab vpgedarrh gmb vrh| qmrhj fnya|ab uhrd

vgqfa- Vp|hm`ja uhrd pg|kavgm fdaava gmb va|ya-

Page 22: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 22/35

Hme|abhamrv

• 7 $71 nqmfa( fgm mn vgjr gbbab phm` vgjknm* b|ghmab• 7 |gu aee* jhedrjx lagram

• 7 vkgjj n| » fqp nmhnm* fdnppab

• 7 kabhqk n| 7 fqp e|aam lajj pappa|* majx fdnppab

• » fqp pjghm l|agb f|qklv

• » ragvpnnm eg|jhf

• º ragvpnnm e|nqmb ljgf` pappa|

• < rgljavpnnmv fgmnjg nhj

• 7 jaknm fqr hmrn uabeav $nprhnmgj(• 9 Khtab+e|ghm dgklq|ea| lqmv

Hmvr|qfrhnmvIjg`a vgjknm hmrn g jg|ea lnuj* gmb f|qklja gmx lnmav

laruaam xnq| mea|v* gbbhme rn rda ig`ab vd- Gbb |akghmhme 

hme|abhamrv atfapr nhj- Vdgpa vgjknm hmrn 9 pgrrhav- Dagr v`hjjar

nya| kabhqk dhed dagr- Udam pgm hv dnr* gbb nhj gmb vuh|jpgm rn vp|agb rda nhj- _jgfa vgjknm lq|ea|v hm nhj* |x nm

agfd vhba n| qmrhj enjbam l|num- Va|ya rda pgrrx nm g rngvrab

dgklq|ea| lqm uhrd xnq| gyn|hra jnu gr fnmbhkamrv-

 Gjra|mgra p|apg|grhnm_gf` vgjknm khtrq|a hmrn g jng pgm fngrab uhrd yaearglja

vp|gx gmb lg`a gr 61?˓I n| 21 khmqrav- Va|ya uhrd

jaknm uabeav-

Jgr|ajj‘v Vgjknm Lq|ea|v

Jgr|ajj _- Fg||gbhma* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra| 

Kg`av 9 va|yhmev7+6 nqmfa pgrrx gmb nma lqm pa| va|yhme

• Fgjn|hav 67? • Fdnjavra|nj 52ke 

• nrgj gr 76e • Fg|lndxb|grav <4e 

• Vgrq|grab gr 6e • Ihla| 6e 

• |gmv gr ?e • Vnbhqk 6<4ke 

• _|nrahm <7e 

Ennb vnq|fa n Fgjfhqk

Page 23: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 23/35

Hme|abhamrv• 6 pnqmbv vrauhme fdhf`am• 7 pnqmb vpgedarrh* b|x • 7 rgljavpnnm lqrra|• < fqpv faja|x* fdnppab• < e|aam pappa|v* vaabab gmb fdnppab• < kabhqk nmhnmv* fdnppab• 7 ragvpnnm n|aegmn* b|hab n| |avd* fdnppab• 7 ragvpnnm lgvhj* b|hab n| |avd* fdnppab• 7 $<4 nqmfa( fgm jnu vnbhqk bhfab rnkgrnav• 7 $4 nqmfa( fgm jnu vnbhqk vjhfab kqvd|nnkv* b|ghmab

• 7 $71 nqmfa( fgm jnu vnbhqk Amejhvd pagv* b|ghmab• < fqpv |abqfab gr vd|abbab fdabbg| fdaava• Yaearglja nhj vp|gx 

Hmvr|qfrhnmvFngr g 8 T 76 hmfd lg`hme pgm uhrd fnn`hme vp|gx gmb vargvhba- _jgfa fdhf`am hm g jg|ea pnr gmb fnya| uhrd ugra|- Fnn` nya| kabhqk dagr n| 7 dnq| qmrhj fdhf`am hv ramba|- \aknyafdhf`am |nk pnr gmb jar fnnj- \ava|ya rda l|nrd gmb |a|hea|gra-

\aknya gmx v`hm gmb lnmav gmb vd|ab fdhf`am- V`hk gr |nkrda |a|hea|grab l|nrd* gmb gbb ugra| rn l|nrd* rn kg`a <

wqg|rv- L|hme rn lnhj gmb fnn` vpgedarrh hm l|nrd

qmrhj gj bamra n| vjhedrjx dg|b- B|ghm vpgedarrh |nkpnr |ava|yhme l|nrd geghm- Vgqrè faja|x* pappa|v gmbnmhnmv hm lqrra| qmrhj ramba|- Gbb rnkgrnav* lgvhjgmb n|aegmn gmb vhkka| 6? khmqrav nya| jnu dagr- Gbb fdhf`am l|nrd rn rda vgqfa rn kghmrghmfnmvhvramfx gmb rn gbb igyn|- Gbb vd|abbabfdhf`am* kqvd|nnkv* pagv gmb fnn`abvpgedarrh* kht uajj- _nq| hmrn rda lg`hme pgm-

np uhrd fdaava- Lg`a gr 61?˓I n|

<? khmqrav n| qmrhj fdaava hv kajrab-

Kg|x‘v Fdhf`am gmb Vpgedarrh

 Kg|x Vpg||nu* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra| 

Atfajjamr vnq|fa n Yhrgkhm F gmb H|nm* Ennb vnq|fa n Fgjfhqk

Kg`av 7< va|yhmev7 fqp pa| va|yhme

• Fgjn|hav 2?2 • Fdnjavra|nj 58ke 

• nrgj gr 7?e • Fg|lndxb|grav 68e 

• Vgrq|grab gr 6e • Ihla| 2e 

• |gmv gr ?e • Vnbhqk 645ke • _|nrahm 65e 

Page 24: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 24/35

Hme|abhamrv

• 7 pnqmb jagm e|nqmb laa • 7 vkgjj n| » fqp nmhnm* fdnppab

• 7 $4 nqmfa( fgm jnu vnbhqk rnkgrn vgqfa

• 7 fqp ugra|

• 7 $4 nqmfa( fgm jnu vnbhqk vuaar fn|m* b|ghmab fn|m

• 7 $2 nqmfa( fgm vjhfab ljgf` njhyav* b|ghmab

• 7 ragvpnnm fdhjh pnuba|

• 5-1 nqmfav b|hab fn|ml|agb kht 

• 7 aee • » fqp 7! khj` 

• º fqp fgmnjg nhj

• ½ fqp e|grab |abqfab gr fdabbg| fdaava

• Yaearglja nhj vp|gx 

Hmvr|qfrhnmv

Vp|gx gm 4 hmfd lg`hme pgm uhrd yaearglja nhj vp|gx-L|num e|nqmb kagr gmb nmhnm hm g v`hjjar- Gbb rnkgrn vgqf

 ugra|* fn|m* njhyav gmb fdhjh pnuba|- Vrh| rn kht gmb var gvhba

_|apg|a fn|mkagj gffn|bhme rn pgf`gea hmvr|qfrhnm* qvhme aee

khj` gmb nhj- _nq| dgj n rda fn|ml|agb lgrra| hmrn lg`hme 

pgm- Gbb kagr khtrq|a- np uhrd |akghmhme fn|ml|agb lgrra

Vp|hm`ja fdaava nya| fgvva|nja- Lg`a n| 21 khmqrav gr 61?˓I-

Qya|bg‘v Rgkgja _ha

Ennb vnq|fa n Fgjfhqk

Qya|bg Uajjv* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra| 

Kg`av 7< va|yhmev<+hmfd vwqg|a pa| va|yhme

• Fgjn|hav <51 • Fdnjavra|nj 16ke 

• nrgj gr 71e • Fg|lndxb|grav <?e 

• Vgrq|grab gr 1e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 229ke 

• _|nrahm 72e 

Page 25: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 25/35

Bavva|rvDagjrdx Jhyhme--- n| jha rhp3

Qva aygpn|grab mnmgr khj` hmvragb n f|agk-

Page 26: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 26/35

Hme|abhamrv

• 7» vrhf`v n| ½ fqp n lqrra|• < fqpv vqeg|

• < aeev

• º fqp jnu gr lqrra|khj` 

• º fqp 7! khj` 

• < ragvpnnmv ygmhjjg n| jaknm atr|gfr

• 1» fqpv inq|

• 6 ragvpnnmv lg`hme pnuba|

• 7 ragvpnnm lg`hme vnbg 

Hmvr|qfrhnmv_|adagr nyam rn 61?˓I- F|agk lqrra| gmb vqeg| qmrhj jhedr gmb

iqx- Gbb aeev* khj` gmb ygmhjjg- Hm g vapg|gra lnuj* fnklhma

1 fqpv n inq| $|ava|ya » fqp(* lg`hme pnuba| gmb lg`hme 

vnbg- Kg`a g uajj hm rda inq| gmb gbb rda uar hme|abhamrv-

Kht qmrhj g |k bnqed n|kv* gbbhme vnka n| gjj n rda|akghmhme inq| h maabab- Qvhme g |njjhme phm* |njj nqr nmrn

g vq|gfa rdgr dgv laam jhedrjx bqvrab uhrd |akghmhme 

» fqp n inq| qmrhj bnqed hv ⅐ hmfd rdhf`- Fqr rdabnqed qvhme g vkgjj lhvfqhr fqrra| gmb lg`a nm g 

mnm+vrhf` fnn`ha vdaar n| 7?+71 khmqrav n| qmrhj

enjbam l|num- Fnnj nm g |gf` lan|a va|yhme-

Kg`av 2 bnsam fnn`hav-

 Gql|x‘v Rag Fg`av

 Gql|x Kgpp* \ghmlnu Dagjrdx Jhyhme Fnqmfhj* \ghmlnu \af|agrhnm Famra| 

Kg`av 2 bnsam fnn`havVa|yhmev 7 fnn`ha

• Fgjn|hav 776 • Fdnjavra|nj 75ke 

• nrgj gr 6e • Fg|lndxb|grav 78e 

• Vgrq|grab gr <e • Ihla| ?e 

• |gmv gr ?e • Vnbhqk 95ke 

• _|nrahm <e 

E|agr njb rhka gyn|hra 

Page 27: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 27/35

9

Hme|abhamrv

• º fqp fgmnjg nhj• » fqp pgf`ab l|num vqeg|

• » fqp udhra vqeg|

• < aeev

• < ragvpnnmv ygmhjjg atr|gfr

• < fqpv inq|

• < ragvpnnmv lg`hme pnuba|

• < ragvpnnmv lg`hme vnbg 

• º ragvpnnm e|nqmb mqrkae • º ragvpnnm e|nqmb fjnyav

• 6 gppjav* vaabab gmb bhfab

• » fqp ugjmqrv* fdnppab

• Yaearglja nhj fnn`hme vp|gx 

Hmvr|qfrhnmv

_|adagr nyam rn 6<1˓I- Fngr g jng pgm uhrd fnn`hme vp|gx gmbvar gvhba- Lagr nhj gmb vqeg|v hm g lnuj qmrhj vknnrd- Gbb aeev

gmb ygmhjjg gmb kht uajj- Hm g vapg|gra lnuj* fnk+

lhma inq|* fjnyav* lg`hme pnuba|* lg`hme vnbg* gmb

mqrkae- Gbb rn uar hme|abhamrv gmb kht cqvr qmrhj

knhvramab- Vrh| hm gppjav gmb ugjmqrv- _nq| hmrn

jng pgm gmb lg`a n| 21+11 khmqrav n| qmrhj g 

rnnrdphf` hmva|rab fnkav nqr fjagm- Gjjnu rn

fnnj lan|a vjhfhme-

Igmmha‘v \gu Gppja Fg`a

Mn r|gmv gr 

Igmmha \gmbja* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra| 

Kg`av 7< va|yhmev7 vjhfa pa| va|yhme

• Fgjn|hav <62 • Fdnjavra|nj 61ke 

• nrgj gr 8e • Fg|lndxb|grav 61e 

• Vgrq|grab gr 7e • Ihla| <e 

• |gmv gr ?e • Vnbhqk <91ke 

• _|nrahm 1e 

Page 28: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 28/35

Hme|abhamrv

• 7 fqp b|x* qmvuaaramab ngrkagj• 7º fqpv lnhjhme ugra|

• » fqp pgf`ab l|num vqeg|

• » fqp udhra vqeg|

• 7 vrhf` n| » fqp lqrra|

• < aeev

• 7» fqpv inq|

• 7 ragvpnnm lg`hme pnuba|

• 7 ragvpnnm lg`hme vnbg • ½ ragvpnnm e|nqmb fhmmgknm

• º ragvpnnm e|nqmb mqrkae 

• 7 ragvpnnm ygmhjjg atr|gfr

• Yaearglja nhj fnn`hme vp|gx 

Hmvr|qfrhnmv

_|adagr nyam rn 61?˓I- Jhedrjx e|agva gmb inq| g 8 hmfd vwqg|alg`hme pgm- Hm g vkgjj lnuj* pnq| lnhjhme ugra| nya| ngrv- Kht 

 Cagmarra‘v Ngrkagj Fg`a

 Cagmarra E|him* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra| 

Kg`av 7< va|yhmev7 vjhfa pa| va|yhme

• Fgjn|hav <26 • Fdnjavra|nj 19ke 

• nrgj gr 7?e • Fg|lndxb|grav 61e 

• Vgrq|grab gr 1e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 786ke 

• _|nrahm 1e 

Ngrv gbb ila| 

 uajj* gmb fnnj <? khmqrav- Hm g jg|ea lnuj* f|agk

lqrra| uhrd vqeg|v qmrhj jhedr gmb iqx- Gbb aeevnma gr g rhka* vrh||hme uajj gra| agfd gbbhrhnm-

 Gbb inq| gmb nrda| b|x hme|abhamrv gjnme uhrd

vnramab ngrkagj gmb ygmhjjg- Vrh| rn fnklhma-

_nq| hmrn lg`hme pgm gmb lg`a 2?+21 khmqrav

qmrhj rda fg`a pqjjv gugx |nk vhbav n pgm gmb

hv jhedrjx l|numab-

Page 29: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 29/35

Hme|abhamrv

• 7 fqp |ghvhmv• < fqpv vd|abbab sqffdhmh

• » fqp udhra vqeg|

• » fqp l|num vqeg|

• 6 aeev

• » fqp fgmnjg nhj

• 7 fqp qmvuaaramab gppjavgqfa

• » fqp ugjmqrv* fdnppab

• 6 fqpv inq|• 7» ragvpnnmv lg`hme vnbg 

• 6 ragvpnnmv e|nqmb fhmmgknm

• 6 ragvpnnmv e|nqmb mqrkae 

• 6 ragvpnnmv ygmhjjg atr|gfr

• yaearglja nhj vp|gx 

Hmvr|qfrhnmv

_|adagr nyam rn 61?˓I- Jhedrjx fngr < jng pgmv uhrd fnn`hmevp|gx- Var gvhba- Hm g jg|ea lnuj kht vqeg| gmb nhj qmrhj f|agk

Ljamb hm aeev* gppjavgqfa gmb ygmhjjg- Injb hm |ghvhmv* sqffdhm

gmb mqrv- Kht b|x hme|abhamrv rnearda|- E|gbqgjjx gbb rn ua

hme|abhamrv cqvr qmrhj knhvr- Bn mnr

nya| kht- Lg`a n| 21 khmqrav-

Jn|ama‘v Mqrrx Sqffdhmh Jngi

Atfajjamr vnq|fa n Yhrgkhm F gmb ennb vnq|fa n H|nm

Jn|ama Cnmav* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra| 

Kg`av 7< va|yhmev7 vjhfa pa| va|yhme

• Fgjn|hav 612 • Fdnjavra|nj 16ke 

• nrgj gr 72e • Fg|lndxb|grav 1<e 

• Vgrq|grab gr 7e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 747ke 

• _|nrahm 5e 

Page 30: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 30/35

E|gmbkg‘v Igyn|hravDagjrdx Jhyhme--- n| jha rhp3

Hmvragb n qvhme udnja aeev* qva run aee udhrav rn awqgj nma aee-

Page 31: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 31/35

?

Hme|abhamrv

• 9 rgljavpnnmv udhra vqeg|• 2 rgljavpnnmv ugra|

• 7» fqpv fgmmab pjghm pqkp`hm $mnr pqkp`hm pha kht(

• 6 rgljavpnnmv l|num vqeg|

• < aeev

• 7 ragvpnnm e|nqmb fhmmgknm

• » ragvpnnm e|nqmb mqrkae 

• » ragvpnnm ygmhjjg atr|gfr

• 7º fqpv mnmgr khj` • yaearglja nhj vp|gx 

Hmvr|qfrhnmvFngr 9 fqvrg|b fqpv uhrd fnn`hme vp|gx- Var gvhba- Fnklhma

 udhra vqeg| gmb ugra| hm g dagyx vgqfapgm nya| kabhqk+jnu 

dagr- Fnn` gmb vrh| glnqr 7? khmqrav qmrhj khtrq|a n|kv g 

rdhf`* jhedr l|num fg|gkaj vgqfa- Bhyhba vgqfa gknme fqvrg|bfqpv gmb var gvhba- Dagr khj` hm vgqfapgm nya| kabhqk dagr

qmrhj gjknvr lnhjhme- \aknya |nk dagr gmb var gvhba-

F|gf` aeev hmrn g lnuj* udhv` qmrhj |nrdx- Vrh| hm pqkp`hm*l|num vqeg|* fhmmgknm* mqrkae* ygmhjjg gmb khj`- Kht uajj

_nq| fqvrg|b khtrq|a hmrn fqvrg|b fqpv- Var fqpv hm g jgvgemg

pgm jjab uhrd º hmfd ugra|- Lg`a gr 6<1˓I n| 21+1? khmqr

n| qmrhj `mha hmva|rab hm famra| fnkav nqr fjagm-

Va|ya ug|k n| fdhjjab- n va|ya* hmya|r fqvrg|b fqp nmrn g 

vkgjj pjgra-

_qkp`hm Fg|gkaj Fqvrg|bAtfajjamr vnq|fa n Yhrgkhm G

Kg`av 9 va|yhmev» fqp pa| va|yhme

• Fgjn|hav 7<8 • Fdnjavra|nj 5<ke 

• nrgj gr <e • Fg|lndxb|grav <2e 

• Vgrq|grab gr 7e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 1?ke 

• _|nrahm 1e 

Page 32: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 32/35

Hme|abhamrv

• 7» fqpv b|x kgfg|nmh• 7 ragvpnnm fgmnjg nhj

• » fqp e|aam nmhnmv* fdnppab

• » fqp |ab pappa|* fdnppab

• 7 eg|jhf fjnya* majx fdnppab

• < rgljavpnnmv inq|

• º ragvpnnm b|x lgvhj

• º ragvpnnm e|nqmb ljgf` pappa|

• 7½ fqpv v`hk khj` • 2 nqmfav gr |aa f|agk fdaava* fqr hm fqlav

• 2 nqmfav jnu gr fdabbg| fdaava* vd|abbab

• ⅐ ragvpnnm dnr pappa| vgqfa

• 7 rgljavpnnm pjghm l|agb f|qklv

• yaearglja nhj vp|gx 

Hmvr|qfrhnmv_|a+dagr nyam rn 61?˓I- Vp|gx gm 4 hmfdav lg`hme pgm uhrdfnn`hme vp|gx- Fnn` kgfg|nmh gffn|bhme rn pgf`gea* rdam b|ghm

gmb var gvhba- Dagr v`hjjar nya| kabhqk dagr* gbb nhj gmb vgq

e|aam nmhnm* pappa|v gmb eg|jhf qmrhj vnr- Gbb inq|* lgvhj gm

pappa|- Fnmrhmqa rn vgqrè < khmqrav* vrh||hme- E|gbqgjjx gbbkhj`- Vjnujx l|hme khj` rn lnhj gmb fnmrhmqa rn fnn`* vrh||hm

fnmvrgmrjx qmrhj vgqfa hv rdhf`amab- q|m bnum dagr rn jnu*

gbb fdaavav* gmb fnmrhmqa vrh||hme qmrhj kajrab- Vagvnm uhrd

dnr vgqfa- Vrh| hm fnn`ab gmb b|ghmab kgfg|nmh- _nq| hmrn

p|apg|ab pgm- Vp|hm`ja uhrd l|agbf|qklv- Lg`a n| glnqr

71 khmqrav n| qmrhj lqlljx gmb enjbam l|num nm rnp-

Kgfg|nmh gmb FdaavaAtfajjamr vnq|fa n Yhrgkhmv G gmb F gmb Fgjfhqk

Kg`av 9 va|yhmev» fqp pa| va|yhme

• Fgjn|hav <<8 • Fdnjavra|nj 79ke 

• nrgj gr 9e • Fg|lndxb|grav 67e 

• Vgrq|grab gr 6e • Ihla| <e 

• |gmv gr ?e • Vnbhqk 6?9ke 

• _|nrahm 72e 

Page 33: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 33/35

Hme|abhamrv

• 9 nqmfav b|x lnurha pgvrg $» lge(• 7 ragvpnnm fgmnjg nhj

• 7 vkgjj n| » fqp nmhnm* fdnppab

• 7 fqp kqvd|nnkv* fjagmab gmb vjhfab

• º ragvpnnm faja|x vaabv

• 7 ragvpnnm bhjj uaab

• ⅐ ragvpnnm ljgf` pappa|

• 7 $7? ½ nqmfa( fgm jnu vnbhqk fnmbamvab

f|agk n kqvd|nnk vnqp• º fqp v`hk khj` 

• 7 $9 nqmfa( fgm ugra|+pgf`ab rqmg* b|ghmab

• 7 fqp |nsam e|aam pagv* ba|nvrab

• < rgljavpnnm pjghm l|agb f|qklv

• ⅖ fqp pg|kavgm fdaava* e|grab

• yaearglja nhj fnn`hme vp|gx 

Hmvr|qfrhnmv_|a+dagr nyam rn 61?˓I- Fngr g lg`hme pgm uhrd fnn`hme vp|g

Fnn` pgvrg gffn|bhme rn pgf`gea hmvr|qfrhnmv- B|ghm gmb var

gvhba hm g lnuj- Dagr v`hjjar nm kabhqk dagr* gbb nhj gmb vgq

nmhnmv qmrhj enjbam gmb vnramab- Gbb kqvd|nnkv gmb fnmr

qa rn vgqrè n| < khmqrav- _nq| yaeargljav hmrn pgvrg lnuj gjn

 uhrd vagvnmhmev* vnqp* khj`* rqmg* gmb pagv- Kht uajj- _nq| h

g p|apg|ab pgm- Vp|hm`ja l|agbf|qklvgmb fdaava nya| rda rnp

Lg`a glnqr 6? khmqrav qmrhj lqlljx gmb enjbam l|num-

Kg`av 9 va|yhmev7 fqp pa| va|yhme

• Fgjn|hav <64 • Fdnjavra|nj 72ke 

• nrgj gr 2e • Fg|lndxb|grav 62e 

• Vgrq|grab gr <e • Ihla| 6e 

• |gmv gr ?e • Vnbhqk 681ke • _|nrahm 79e 

Rqmg Mnnbja Fgvva|njaEnnb vnq|fa n Fgjfhqk

Page 34: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 34/35

Mqr|hrhnm Va|yhfav.Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr

 unqjb jh`a rn rdgm` rda injjnuhme hmbhyhbqgjv gmb e|nqpv in| rdah| fnmr|hlqrhnmv rn rdhv fnn`lnn`-

Bhgma Unjnvdhm* KV* \B + Mqr|hrhnm Va|yhfav Bh|afrn|  Mqr|hrhnm Va|yhfav . Gjgkabg Fnqmrx _-D-B-

 Gmmarra Jgya|rx* K_D* \B* Mqr|hrhnm Va|yhfav . Gjgkabg Fnqmrx _-D-B-

 Ygjg|ha Vf|qeev + Kgmgea|  BDV vrgi .  G|hfgm Gka|hfgm 1 g bgx Fgkpghem

Agvr Ng`jgmb Vamhn| Famra| Dagjrdx Jhyhme FnqmfhjMn|rd Ng`jgmb Vamhn| Famra| Dagjrdx Jhyhme Fnqmfhj

Jhmbg I|gm`jhm* \B + UHF _|ne|gk Bh|afrn|   Gjgkabg Fnqmrx +UHF _|ne|gk

Vgq Inme Jaa* KV* \BMqr|hrhnm Va|yhfav . Gjgkabg Fnqmrx _-D-B-

Knmhfg _a|as* KV* \B* FJF + _|ne|gk Kgmgea|  BDV vrgi  

Kgmsgmhrg \af|agrhnm Famra| Dagjrdx Jhyhme Fnqmfhj\ghmlnu \af|agrhnm Famra| Dagjrdx Jhyhme Fnqmfhj

Ra Dagjrdx Jhyhme Fnqmfhj Fnn`lnn` dgv laam p|nbqfab gv pg|r ni rda Dagjrdx Jhyhme… n| jha' fgkpghem- Rhv p|ncafr hv

kgba pnvvhlja rd|nqed iqmbv i|nk rda QVBG Innb Vrgkp _|ne|gk* rd|nqed rda Fgjhin|mhg Mqr|hrhnm Marun|̀ in| Dagjrdx*

 Gfrhya Igkhjhav* udhfd hv bavhemab rn |abqfa rda hmfhbamfa ni fd|nmhf hjjmavv vqfd gv dag|r bhvagva* fgmfa| gmb bhglarav gknme 

jnu+hmfnka* innb vrgkp ajhehlja |avhbamrv ni Gjgkabg Fnqmrx-

Hm gbbhrhnm* rda Dagjrdx Jhyhme… n| jha fgkpghem infqvav nm dajphme panpja bayajnp dagjrdx jhiavrxjav lx p|nknrhme rdafnmvqkprhnm ni kn|a i|qhrv gmb yaeargljav gmb amfnq|gehme panpja rn amegea hm 6?+8? khmqrav ni pdxvhfgj gfrhyhrx g bgx-

66

 Gf`mnujabeakamrv

Page 35: Senior Cookbook: Healthy Eating For Life

7/31/2019 Senior Cookbook: Healthy Eating For Life

http://slidepdf.com/reader/full/senior-cookbook-healthy-eating-for-life 35/35

 Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr 

Mqr|hrhnm Va|yhfav • 69?? ajae|gpd Gya- • Ng`jgmb* FG 829?8 • 17?+181+9212

Rhv p|ne|gk hv qmbab lx rda Q-V-B-G- Innb Vrgkp _|ne|gk* gm awqgj nppn|rqmhrx akpjnxa| gmb p|nyhba|-