How to Achieve Lower Saturated Fat in a Senior's Diet


Terracina Grand

For more information about the author, click to view their website: Terracina Grand

Posted on

Jul 23, 2023


Florida - Southwest

Share This

When people move into a managed senior living community, they often ask about saturated fat in our meals, shared Mark Holmes, national director of culinary operations at The Goodman Group. He reflects that this is a good thing because it shows incoming residents are aware of senior nutrition issues and engaged in improving their own eating habits.

Different types of fat can affect both “good” and “bad” cholesterol levels. Saturated fat in animal-based foods (meats, full-fat dairy products and eggs) increases LDL (“bad”) cholesterol in your blood. Consuming less saturated fat not only improves senior nutrition but also reduces the risk of heart attack and stroke. 

While these facts are motivating, it can be challenging to change your diet after years of eating a certain way, explains Mark. Here is his key to success: do not “just say no!” 


The more restrictions you put in place, the easier it is to fall off any diet. Rather than cutting out everything that contains saturated fat, Mark and his culinary teams across communities managed by The Goodman Group focus on each person and what will work for them. The goal is moderation.

They focus on a three-prong approach:

  1. Focus on what you can have
  2. Find tasty alternatives for things you can no longer eat (especially if you have chronic health conditions, as many seniors do)
  3. Use portion control to make room for favorite foods from time to time

The culinary teams set a maximum of 18 grams per day for saturated fat within menus and recipes. However, that doesn’t mean every meal has to meet the strictest limits. Under the liberalized diet program, managed communities can take a broader view, averaging things out over a week. That way, residents can still enjoy more of their favorite foods without sacrificing health considerations.

Truly, Mark says, it comes down to personal choices. Make the right ones and you can lower your saturated fat intake without compromising flavor profiles. Mark and his teams use some creative ideas to lower saturated fat intake, ideas any senior can put to use on their own.


Beef, lamb, pork and chicken all contain saturated fat. Mark suggests turkey sausage in place of pork, and using fat-free turkey or ham for sandwiches. But be choosy about turkey, he warns. Instead of deli meats, consider roasting your own turkey. If you can’t do that, choose a whole roasted chicken from the store. Deli meats are high in nitrates, something best to avoid when possible. 

Eating leaner cuts of meat and eating more fish will help cut down on saturated fat while still allowing you to eat the foods you enjoy. You can also get your needed protein from low-fat dairy and plant-based foods such as beans and nuts. 


To avoid saturated fat, you should stay away from fried foods. Again, rather than just saying no, think of ways to get creative making the foods you like. For example, communities managed by The Goodman Group opt to use air fryers when a dish calls for frying. That way, it’s okay for residents to have the breaded cutlets they love on occasion. If you don’t have an air fryer at home, try baking foods in the oven instead of frying them. 


Oils are famous for their saturated fat content, but tropical oils like coconut and palm oil contain even higher amounts. It is advised to steer clear of them when at all possible. Some more oil considerations include:

  • Purchase and use a sprayer when it comes to adding oil for cooking. You can fill it with quality olive oil, or buy PAM or grocery brand spray olive oil. A spritz or two will do for cooking, so you’ll use a lot less than if you pour oil directly into your pan.
  • Look for light salad dressings or make your own vinaigrette, light on the oil. Eat emulsion dressings such as ranch, Thousand Island and bleu cheese sparingly as they are high in oil. 
  • Rather than spreading butter on your bread, use Neufchatel cream cheese instead. You’ll get plenty of flavor with much less fat!


The best overall diet to ensure proper senior nutrition includes a variety of vegetables and fruits. That’s one reason communities managed by The Goodman Group feature such eclectic menus. Vegetables aren’t only nutritious, they fill your plate and stomach with fibrous products rather than fat. By choosing larger portions of veggies, you can then say yes to a small serving of something that is higher in fat.


Reducing saturated fat is a great step toward better senior nutrition. However, total caloric intake matters, too, so exercise also plays a role in combating fat and maintaining a healthy weight. Consider activities such as yoga or tai chi.

Ultimately, it’s up to each person’s individual choice. Whether you’re living on your own or you’re a member of a senior living community, you have to be engaged in making the right choices for your diet. After all, no one knows your preferences better than you! 

Topics: Senior Living, Nutrition

Other Articles You May Like

Boost Your Brain Health With These 10 Superfoods

Our brain, that tireless workhorse, controls every thought we conjure, every memory we cherish, and every word we utter. It even choreographs our every move. So, how about we give it a little love and feed it well? Ready to discover the magic foods thatll give your brain the fuel it craves? Unraveling the Intricate Dance of Nutrition and Brain Health The Brain-Nutrient TangoOur brains, ever-hungry for energy and nutrients, need the right fuel to keep the cogs turning smoothly. Some nutrients, in fact, are the VIP guests at the brains party. The Omega-3 Fan ClubOmega-3 fatty acids arent just good for your brain; theyre its VIP party guests! Theyre the building blocks of brain and nerve cells, and without them, we might find ourselves in a learning rut or battling the blues. Antioxidants The Brains BodyguardsThen there are antioxidants, the brains personal bodyguards. They shield the brain from the onslaught of oxidative stress, which can wreak havoc on cells and fast forward brain aging and diseases. Your Brains Top 10 Best FriendsReady for the grand reveal? Heres the A-list of foods thatll supercharge your brain and get it firing on all cylinders. 1.) Fatty FishWhen it comes to brain food, fatty fish usually steal the limelight. Loaded with omega-3 fatty acids, these swimmers offer a VIP treatment for your brain. 2.) BlueberriesBlueberries come packed with antioxidants that put the brakes on brain aging and give your memory a boost. Think of them as the brains personal shield against harm. 3.) TurmericThis golden spice, a darling of curry powder, wears many hats for brain benefits. Curcumin, its active compound, can cross the blood-brain barrier to deliver anti-inflammatory and antioxidant gifts. 4.) BroccoliBroccoli, with its rich antioxidant and vitamin K profile, is believed to root for brain health. Vitamin K helps in forming a type of fat thats densely packed into brain cells. 5.) Pumpkin SeedsPumpkin seeds might be small, but theyre giants when it comes to brain health. Theyre bursting with antioxidants and brimming with magnesium, iron, zinc, and copper. Now, thats a nutrient party your brain would love to join.6.) Dark ChocolateDark chocolate and cocoa powder arent just indulgences; theyre powerhouses of brain-friendly compounds, including flavonoids, caffeine, and antioxidants. So, go ahead and enjoy a square (or two) of dark chocolate guilt-free!7.) NutsNuts arent just for squirrels. Research shows that eating nuts can amp up markers of heart health, and a healthy heart is a happy companion to a healthy brain. Walnuts, in particular, wear the omega-3 crown in the nut kingdom. 8.) OrangesOranges, with their generous vitamin C offerings, are a ticket to warding off mental decline. Savor a medium-sized orange, and youll be treating your brain to a significant dose of this essential vitamin. 9.) EggsEggs are the poster child of brain foods, boasting several brain-friendly nutrients, including vitamins B6 and B12, folate, and choline. Your body uses choline to whip up acetylcholine, a neurotransmitter that helps regulate mood and memory. 10.) Green TeaGreen tea does more than quench your thirst. It serves up caffeine and antioxidants, and its reputation for boosting mood and cognitive performance is well-deserved. Eating Your Way to Brain HealthAdding these superstar foods to your daily diet is simpler than you might think. Start your day with a sprinkle of blueberries and nuts on your oatmeal. How about a lunch salad crowned with broccoli and eggs? Enjoy an afternoon pick-me-up with green tea, and round off your day with a square of dark chocolate. Remember, in the quest for brain health, consistency is the secret sauce. Delicious Recipes for Your BrainWho says brain food has to be boring? Here are some simple recipes to make your brain sing:Berry and Nut Smoothie: Start your day with a power breakfast. Blend blueberries, a dollop of almond butter, a handful of spinach, and almond milk. Its a brain-loving smoothie thatll have you leaping out of bed!Salmon Salad: For a brain-boosting lunch, grill a piece of salmon and serve it atop leafy greens. Sprinkle with pumpkin seeds and a squeeze of fresh orange juice for a refreshing twist.Turmeric Tea: Unwind with a cup of warm, soothing, and brain-healthy turmeric tea. Simply boil a cup of water, add a teaspoon of turmeric, and let it simmer for 10 minutes. Strain and sweeten with a touch of honey. Brain Health: Its More Than Just FoodGood nutrition is vital for brain health, but it doesnt stop there. Lets shine a spotlight on the other stars of the show. Hydration The Brains ElixirWater isnt just a thirst quencher; its a brain elixir. Dehydration can play tricks on your short-term memory, focus, and decision-making skills. So, keep your brain happily swimming in a well-hydrated body. A humble glass of water might be the simplest brain boost you can give yourself today. Brain Gymnastics: Exercise Your Way to a Healthier BrainDont let muscles steal all the exercise glory; your brain deserves its share. Regular physical activity sets the stage for increased blood flow to the brain, growth of new brain cells, and enhanced memory and thinking skills. So, lace up those sneakers and get your brain pumping!Sleep The Brains Repair TimeWhen we sleep, our bodies arent just snoozing; theyre hard at work repairing and rejuvenating themselves. A solid nights sleep can elevate memory, spur creativity, and sharpen problem-solving skills. On the flip side, sleep deprivation can throw a wrench in cognitive function and mood balance. So, make sure youre catching enough Zs for your brains sake. The Last WordThe bottom line? Your brains health is in your hands. A diet studded with the foods weve explored can rev up your brain health and turbocharge your cognitive functions. Isnt it about time you gave your brain the culinary love it deserves?Here at Integracare, were more than just a care providerwere a community. We take pride in offering four distinct types of care: assisted living, memory care, independent living, and short-term/respite care. Spread across 18 vibrant communities in Pennsylvania, Maryland, and Virginia, our standards of care remain uniformly high, ensuring the best for our residents. Interested in becoming a part of our community? Wed love to hear from you. Get in touch with us today for more information. Your journey to improved brain health doesnt have to stop at nutritious food; with Integracare, it can be a holistic experience. Your Questions, AnsweredCan these foods boost my memory? Absolutely! Many of these foods are known to support memory and cognition.How soon will I notice the effects on my brain health? Brain health is a marathon, not a sprint. A nutritious diet will yield long-term benefits.Can these foods ward off brain diseases? While no diet can offer a 100% guarantee against brain diseases, a healthy diet can significantly lower your risk.Can I just try supplements instead? Supplements can lend a helping hand, but they shouldnt replace a well-rounded diet. Remember, nothing beats the real thing. Your TurnWith this brainy food guide in your hands, youre ready to give your brain the nourishment it craves. So, why not start today? After all, your brain deserves nothing less than the best. Happy eating to a healthier, smarter you!

How Diet and Exercise Influence Dementia Management

Dementia management requires a comprehensive care plan that encompasses nutrition and physical activity. Research has shown a significant correlation between diet and cognitive function in individuals with dementia, highlighting the impact of specific nutrients and dietary patterns. Similarly, the role of exercise in managing dementia symptoms cannot be overstated, with various forms of physical activity demonstrating benefits for cognitive health.THE ROLE OF EXERCISE IN A DEMENTIA CARE PLANPhysical activity plays a pivotal role in the management of dementia symptoms, offering multifaceted benefits for cognitive health. The impact of exercise on individuals with dementia is profound, encompassing both physiological and psychological advantages. Here's a closer look at the significance of physical activity in dementia care:Cognitive Benefits of ExerciseRegular physical activity has been linked to improved cognitive function in individuals with dementia.Engaging in exercise can enhance memory, attention, and overall mental acuity, contributing to a higher quality of life for dementia patients.Emotional Well-beingExercise has been shown to alleviate symptoms of anxiety and depression in individuals with dementia, promoting a more positive emotional state.Physical activity can also foster a sense of accomplishment and independence, bolstering the overall well-being of dementia patients.Types of ExerciseBoth aerobic exercises, such as walking or swimming, and strength training activities have demonstrated positive effects on cognitive function in individuals with dementia.Tailoring exercise programs to the specific needs and abilities of dementia patients is crucial for maximizing the benefits and ensuring safety.Caregiver InvolvementInvolving caregivers in facilitating and supporting exercise routines for individuals with dementia can enhance the overall effectiveness of the physical activity interventions.Caregivers play a vital role in encouraging and enabling dementia patients to engage in regular exercise, contributing to the holistic management of the condition.IMPLEMENTING NUTRITIONAL STRATEGIES IN YOUR DEMENTIA CARE PLANTailoring nutritional plans for individuals with dementia is essential for supporting their overall well-being and cognitive function. Implementing effective nutrition strategies involves personalized dietary approaches and practical insights to ensure optimal care for dementia patients.Guidelines for Effective Nutrition StrategiesEmphasizing nutrient-dense foods that support brain health, such as fruits, vegetables, whole grains, and lean proteins, is integral to effective nutrition strategies for dementia patients.Ensuring adequate hydration and addressing any challenges related to eating and drinking are key components of implementing nutritional plans for individuals with dementia.Importance of Consistency and RoutineEstablishing regular meal times and creating a calm, familiar dining environment can promote better eating habits and reduce mealtime stress for individuals with dementia.Consistency in meal presentation and texture modification, if necessary, can facilitate easier and more enjoyable eating experiences for dementia patients.Involvement of Caregivers and Healthcare ProfessionalsCollaboration between caregivers and healthcare professionals is vital for implementing and monitoring the effectiveness of nutritional strategies for individuals with dementia.Educating caregivers about the specific dietary needs and challenges associated with dementia can empower them to provide optimal support and assistance in meal planning and preparation.INTEGRATING PHYSICAL ACTIVITY INTO A DEMENTIA CARE PLANIntegrating physical activity into dementia management presents unique challenges and opportunities, requiring tailored exercise programs and approaches suitable for individuals with cognitive impairments.Tailored Exercise ProgramsDesigning exercise programs that accommodate the specific needs and abilities of individuals with dementia is essential for ensuring safety and effectiveness.Incorporating activities that focus on balance, flexibility, and strength can help improve overall physical function and reduce the risk of falls among dementia patients.Cognitive Stimulation through Physical ActivityEngaging individuals with dementia in activities that involve coordination and cognitive stimulation, such as dancing or modified sports, can contribute to both physical and mental well-being.Combining physical exercise with cognitive challenges can enhance brain function and promote a sense of accomplishment for dementia patients.Addressing ChallengesOvercoming barriers related to motivation, communication, and behavioral symptoms is crucial when integrating physical activity into dementia care.Adapting exercise routines to accommodate fluctuations in mood and energy levels, as well as addressing any safety concerns, is vital for the successful implementation of physical activity programs.Benefits of ExerciseRegular physical activity has been associated with improved sleep patterns, reduced agitation, and enhanced overall quality of life for individuals with dementia.The positive impact of exercise on mood, social interaction, and physical well-being underscores the importance of integrating physical activity into comprehensive dementia management.HOLISTIC APPROACH TO DEMENTIA CARE A GOOD PLANA holistic approach to dementia care integrates nutrition and physical activity into a comprehensive care plan, recognizing the interconnectedness of these elements in promoting the overall well-being of individuals with dementia.Comprehensive Well-beingBy addressing both nutritional needs and physical activity, a holistic approach aims to support the physical, mental, and emotional health of individuals living with dementia.This comprehensive strategy acknowledges the multifaceted nature of dementia and seeks to optimize the quality of life for patients through a well-rounded care plan.Synergistic BenefitsIntegrating nutrition and exercise can create synergistic benefits, where the positive effects of each component complement and enhance the outcomes of the other.A holistic approach recognizes the potential for improved cognitive function, physical strength, and emotional resilience when nutrition and physical activity are integrated into dementia care plans.ENHANCED QUALITY OF LIFE WITH A DEMENTIA CARE PLANEmbracing a holistic approach to dementia care can lead to an improved overall quality of life for individuals with dementia, fostering a sense of purpose, independence, and vitality.By addressing the diverse needs of dementia patients through a comprehensive care plan, caregivers and healthcare professionals can contribute to a more fulfilling and enriching experience for those under their care.The integration of nutrition and physical activity into comprehensive care plans is pivotal for effectively managing dementia. By recognizing the interconnectedness of these elements and embracing a holistic approach, caregivers and healthcare professionals can significantly enhance the overall well-being and quality of life for individuals living with dementia. The synergistic benefits of tailored nutritional strategies and personalized exercise programs underscore the importance of a multifaceted care approach. For personalized and holistic care options, readers are encouraged to explore the offerings at Assured Senior Living:

The Importance of Staying Hydrated

Staying hydrated is essential for maintaining health and keeping critical bodily functions working properly. Hydration can be a challenge for some seniors because seniors may have a diminished ability to sense thirst, notice changes in body temperature, and may be taking medications that have a dehydrating effect. Keeping a few tips in mind will ensure that seniors stay hydrated and continue to enjoy the activities that bring them joy.Older adults looking to stay hydrated throughout the day should try these tips to get started. Being dehydrated can cause confusion, headaches, elevated heart rate, muscle weakness, and fatigue. Seniors who think they may be dehydrated should discuss their symptoms with their doctor before changing their fluid intake. Seniors should discuss hydration with their doctor as only can a healthcare professional recommend how much water someone needs, and they can also provide guidance and tips on managing water intake. Create a schedule drinking a lot of water in one sitting can be difficult. However, creating a schedule that accounts for daily activity, physician-recommended intake levels, and the preferences of the senior can help keep hydration on track.Eat water-rich foods cucumbers, watermelon, apples, and other water-rich produce can help seniors get more fluids at mealtimes. Broth is also a good option.Make water more interesting For those that dont enjoy drinking water, adding small amounts of juice or flavoring to water can make it less boring. Popsicles are also a great optionespecially on warm days!Reduce water loss excessive sweating can contribute to dehydration keeping inside temperatures at a reasonable level, and being mindful of fluid loss during outside activities, can help seniors stay hydrated.Dont wait for thirst often, when seniors feel thirsty; they may already be dehydrated.Additional TipsCarry a reusable water bottle with you throughout the day.Set reminders on your phone or use a kitchen timer to prompt yourself to drink fluids.There are also water bottles available that track your fluid intake.If you find it difficult to drink plain water, consider flavored sparkling water or unsweetened tea.Comfort Keepers Can HelpComfort Keepers can provide support for seniors that are concerned about the issue of hydration. Our caregivers can provide transportation to healthcare appointments, assist with meal preparation and planning, and provide support for physician-prescribed hydration regimens. Our goal is to support physical and emotional care goals and to elevate the spirits of our clients and their families every day.To learn more about our in-home care services, contact your local Comfort Keepers location today. ReferencesCenters for Disease Control and Prevention. Get the Facts: Drinking Water and Intake. Web. Hydration: Why Its So Important. Web. 2017.Mayo Clinic. Dehydration. Web. 2018.WebMD. What is Dehydration? What Causes It? Web. 2019

Local Services By This Author

Terracina Grand

Assisted Living 6825 Davis Blvd, Naples, Florida, 34104

Terracina Senior Living: A Vibrant Senior Living CommunityI like to know my options. Terracina Senior Living is a vibrant senior living campus that offers a healthy aging lifestyle, intergenerational programming, and exceptional services and amenities designed to meet the diverse needs of our residents.What We OfferIndependent Living, Assisted Living, Memory Care, Respite Care, Transitional & Skilled Nursing CareCampus Amenities & FeaturesChef-prepared mealsLife Enrichment programsHousekeeping and linen servicesScheduled transportationPet-friendly accommodationsComplimentary Wi-Fi in common areasBasic cable TVMonth-to-month rentalNo buy-in feeGiGi Assistant appIndependent LivingAt Terracina Senior Living, we believe life can get better with age. Our programs help you live your passions, fulfill your potential, and keep precious memories alive while making cherished new ones. Enjoy a wonderful life at every stage and experience how rich life can be.Independent Living Includes:Three chef-inspired meals per dayWeekly housekeeping, linen, and towel servicesLife Enrichment programsScheduled transportationAll utilities, including local telephone serviceBasic cable TVComplimentary Wi-Fi in common areas24-hour on-site staffingAvailable at: TERRACINA GRANDAssisted LivingTerracina Grand excels at helping residents transition from independent life to a more supportive environment. Engage in daily social activities and improve your quality of life as you age. Comprehensive personal care services are available around the clock.Assisted Living Includes:Three chef-inspired meals per dayWeekly housekeeping, linen, and towel servicesLife Enrichment programsScheduled transportationAll utilities, including local telephone serviceBasic cable TVComplimentary Wi-Fi in common areas24-hour on-site staffingPersonal assistance with activities of daily living (charged at an additional monthly rate)Available at: TERRACINA GRANDMemory CareWhen experiencing memory loss, our Pearls of Life memory care provides a dignified and well-rounded life for residents. Utilizing the Montessori Inspired Lifestyle, our caregivers focus on individual strengths and engage residents in meaningful activities.Memory Care Includes:All-inclusive memory careMontessori Inspired Lifestyle Approach for Dementia CareThree chef-prepared meals per dayAll utilitiesBasic cable TVWeekly housekeeping, linen, and towel service24-hour on-site staffingPersonal assistance with activities of daily living (charged at an additional monthly rate)Available at: TERRACINA GRANDVILLA AT TERRACINA GRANDRespite CareTerracina Senior Livings respite care is the perfect solution for providing your loved one with individualized care while you take a break.Respite Care Includes:Fully furnished apartmentHousekeeping, linen, towel, and laundry servicesThree chef-inspired meals per day24-hour on-site staffing24-hour emergency call systemEmergency call pendantBasic cable TVComplimentary Wi-Fi in common areasPersonal assistance with activities of daily living (charged at an additional monthly rate)Available at: TERRACINA GRANDVILLA AT TERRACINA GRANDTransitional & Skilled Nursing CareAt Gardens at Terracina Health & Rehabilitation, our rehabilitation and wellness services help you return home as soon as possible. Each individual receives a customized treatment plan to promote improvement in physical strength, health, and endurance.Transitional & Skilled Nursing Care Includes:Skilled nursing carePrivate roomPersonalized service offeringsThree chef-inspired meals per dayTherapeutic dietsSocial servicesHousekeeping, laundry, and linen servicesAll utilities, including telephoneBasic cable TV24-hour on-site staffingLife Enrichment programsAvailable at: GARDENS AT TERRACINA HEALTH & REHABILITATIONExperience Award-Winning CareWhy Live Here: Schedule a Tour, See Virtual Tour, Connect With UsTerracina Senior Living offers a warm and welcoming community with a variety of living options and services to suit your needs. Discover the rich, fulfilling life you can lead at Terracina Senior Living.