508-852-3205 August 2021 www.eswa.org Ext. 290 Elder Services of Worcester Area Nutrition Program MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 2 3 4 5 6 Pork Rib-i-que Swedish Meatballs Sloppy Joe Chicken Cacciatore Fish w/Crumb Topping Mac N Cheese Mashed Potatoes Herbed Potatoes Gemelli Pasta Rice Pilaf Green Beans Scandinavian Vegetables Carrots Broccoli Tuscany Vegetables Cold Baked Apples Vanilla Pudding Strawberries Yogurt Fruited Ambrosia Sandwich Roll Diet SF Vanilla Pudding Sandwich Roll Whole Wheat Bread Diet = Pineapple Marble Rye Bread Pumpernickel Bread 9 10 11 12 13 Chicken Pot Pie Penne Pasta with Potato Crunch Fish Baked Ham Garlic Herbed Chicken Mashed Potatoes Meatballs & Marinara Seasoned Potatoes Sr Crm/Chive Mashed Pot Yukon Gold Potatoes Corn Green Beans Peas & Onions Roasted California Veg. Roasted Brussels Sprouts Peaches Apple Crisp Chocolate Pudding & Diet Fresh Fruit Lemon Pudding Biscuit Diet = Baked Apples Pumpernickel Bread Marble Rye Bread Diet Vanilla Pudding Italian Bread Tartar Sauce Whole Wheat Bread 16 17 18 19 20 Lemon Pepper Fish Hot Dog Stuffed Pepper Casserole Ranch Chicken Braised Beef Brown Rice Baked Beans Mashed Potatoes Wild Rice Gemelli Pasta Winter Blend Vegetables Coleslaw Glazed Carrots Capri Blend Vegetables Broccoli Tapioca Pudding Fresh Fruit Mixed Fruit Pineapple Lorna Doone Cookies Diet Tapioca Pudding Hot Dog Bun Marble Rye Bread Pumpernickel Bread Diet = Chocolate Pudding Whole Wheat Bread Mustard Italian Bread 23 24 25 26 27 Chicken Pesto Burger Roast Pork Loin w/Gravy American Chop Suey Jambalaya Yukon Gold Potatoes Chili & Cheese Apple Cornbread Stuffing Roasted Broccoli Rice Pilaf Roasted California Veg. Herbed Potatoes Roasted Brussels Sprouts Corn Green Peas Fresh Fruit Strawberries Pear Crisp/Diet=Cinn. Pears Vanilla Mousse Pineapple Pumpernickel Bread Sandwich Roll Marble Rye Bread Italian Bread Whole Wheat Bread 30 31 Shepherd's Pie Greek Chicken Carrots Steamed Brown Rice Menu Subject to Change Green Beans Roasted Broccoli Butterscotch Pudding Peaches Your $2.50 Donation is Appreciated! Diet Tapioca Pudding Pumpernickel Bread Marble Rye Bread August 2021 - Elder Services of Worcester Area Nutrition Program MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 2 Na+ 3 Na+ 4 Na+ 5 Na+ 6 Na+ Pork Rib-i-que 280 Swedish Meatballs 276 Sloppy Joe* 660 Chicken 320 Fish w/Crumb Topping 190 BBQ Sauce 195 Mashed Potatoes 107 Herbed Potatoes 7 with Cacciatore Sauce 123 Rice Pilaf 70 Mac N Cheese 248 Scandinavian Vegetables 30 Carrots 69 Gemelli Pasta 8 Tuscany Style Vegetables 31 Green Beans 0 Vanilla Pudding 170 Strawberries 2 Broccoli 15 Fruited Ambrosia 40 Cold Baked Apples 14 Diet SF Vanilla Pudding 125 Sandwich Roll 290 Yogurt 75 Diet = Pineapple 0 Sandwich Roll 290 Marble Rye Bread 105 Whole Wheat Bread 138 Pumpernickel Bread 135 Cal:707 Na+:1153mg Cal:761 Na+:804mg Cal:777 Na+:1153mg Cal:696 Na+:804mg Cal:682 Na+:590mg Diet Cal:691 Na+:768mg Diet Cal:616 Na+:550mg 9 Na+ 10 Na+ 11 Na+ 12 Na+ 13 Na+ Chicken Pot Pie 199 Penne Pasta w/ 1 Potato Crunch Fish 280 Baked Ham* 580 Garlic Herbed Chicken 359 Mashed Potatoes 107 Meatballs 210 Seasoned Potatoes 7 Sr Crm/Chive Mashed Pot 142 Yukon Gold Potatoes 5 Corn 1 Marinara Sauce 408 Peas & Onions 34 Roasted California Veg. 32 Roasted Brussels Sprouts 9 Peaches 5 Green Beans 0 Chocolate Pudding 135 Fresh Fruit 0 Lemon Pudding 180 Biscuit 340 Apple Crisp 63 Diet Chocolate Pudding 160 Marble Rye Bread 105 Diet Vanilla Pudding 125 Diet = Baked Apples 14 Pumpernickel Bread 135 Whole Wheat Bread 138 Italian Bread 96 Tartar Sauce 85 Cal:755 Na+:777mg Cal:745 Na+:903mg Cal:806 Na+:800mg Cal:656 Na+:986mg Cal:650 Na+:816mg Diet Cal:641 Na+:854mg Diet Cal:746 Na+:825mg Diet Cal:600 Na+:761mg 16 Na+ 17 High Sodium Meal Na+ 18 Na+ 19 Na+ 20 Na+ Lemon Pepper Fish 370 Hot Dog* 540 Stuffed Pepper Casserole 189 Ranch Chicken* 531 Braised Beef 197 Brown Rice 64 Baked Beans 370 Mashed Potatoes 107 Wild Rice 279 Gemelli Pasta 8 Winter Blend Vegetables 18 Coleslaw 30 Glazed Carrots 69 Capri Blend Vegetables 16 Broccoli 16 Tapioca Pudding 210 Fresh Fruit 0 Mixed Fruit 20 Pineapple 0 Lorna Doone Cookies 147 Diet Tapioca Pudding 135 Hot Dog Bun 195 Marble Rye Bread 105 Pumpernickel Bread 135 Diet = Chocolate Pudding 160 Whole Wheat Bread 138 Mustard 50 Italian Bread 96 Cal:669 Na+:924mg Cal:791 Na+:1310mg Cal:704 Na+:615mg Cal:667 Na+:1086mg Cal:899 Na+:588mg Diet Cal:619 Na+:849mg Diet Cal:852 Na+:601mg 23 Na+ 24 High Sodium Meal Na+ 25 26 Na+ 27 Na+ Chicken Pesto* 569 Burger 420 Roast Pork Loin 400 American Chop Suey* 776 Jambalaya* 662 Yukon Gold Potatoes 5 Chili & Cheese* 654 with Gravy 170 Roasted Broccoli 15 Rice Pilaf 70 Roasted California Veg. 32 Herbed Potatoes 7 Apple Cornbread Stuffing 324 Corn 1 Green Peas 7 Fresh Fruit 0 Strawberries 0 Roasted Brussels Sprouts 9 Vanilla Mousse 130 Pineapple 0 Pumpernickel Bread 135 Sandwich Roll 290 Pear Crisp 54 Italian Bread 96 Whole Wheat Bread 138 Diet = Cinnamon Pears 5 Marble Rye Bread 105 Cal:728 Na+:867mg Cal:931 Na+:1498mg Cal:772 Na+:831mg Cal:709 Na+:1163mg Cal:678 Na+:1001mg Diet Cal:643 Na+:782mg 30 Na+ 31 Na+ MENU SUBJECT TO CHANGE 508-852-3205 Ext. 290 www.eswa.org Shepherd's Pie 267 Greek Chicken 496 Your $2.50 Donation is Appreciated! Carrots 53 Steamed Brown Rice 64 Green Beans 0 Roasted Broccoli 15 Meals are based on a No Added Salt (3,000-4,000 milligram diet) for healthy older adults. If you Butterscotch Pudding 246 Peaches 5 have a special concern regarding sodium, contact our Nutritionist for guidance on managing Diet Tapioca Pudding 135 Pumpernickel Bread 135 your intake to meet your diet requirements. Marble Rye Bread 105 Cal:773 Na+:797mg Cal:681 Na+:840mg Na+ = Sodium mg=milligrams *Indicates higher sodium entrees >500mg Diet Cal:735 Na+:686mg Breakdown includes 125mg Na+ for milk High Sodium Meal = >1200mg Understanding Natural vs. Added Sugars Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Plant foods have natural sugar, but also high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium. Health issues may occur when you consume too much added sugar. Added sugars provide little nutritional benefit and excess calories.

Added sugars are sugars that food manufacturers add to products to increase flavor or extend shelf life. Sugar is added to countless food products and can go by many names, including sucrose, glucose, maltose, dextrose, high fructose corn syrup, cane syrup, concentrated fruit juice, agave nectar and honey. Unless you consume only whole, unprocessed foods, you are bound to have added sugars in your daily diet. Added sugars have been linked to health concerns including overweight and obesity, type 2 diabetes, prediabetes, inflammation, and cardiovascular disease.

Added sugars make up at least 10% of the calories the average American eats in a day. Federal guidelines offer specific limits for the salt and fat we eat but there aren’t similar upper limits for added sugar. However, The American Heart Association advises limiting added sugars daily to no more than:

Men — 9 teaspoons / 36 grams / 150 calories OR LESS Women and kids ages 2+ — 6 teaspoons / 25 grams / 100 calories OR LESS (children under 2 should not consume any added sugars) To put these numbers in perspective, one regular can of soda contains 10 teaspoons of sugar!

Common Sources of Added Sugars Include

Sugar-sweetened beverages: Regular soda – Energy/Sports drinks – Sweetened tea/coffee drinks – Juice drinks (unless they are 100% juice) – Flavored sweetened waters – Any other beverage with added sugars *Sugar-sweetened beverages contribute about HALF of the total added sugar in the U.S. food supply. The source of the sweetness in most products is high-fructose corn syrup.

Sweets and Desserts: Candy – Brownies – Cakes – Cupcakes – Pies – Cookies – Pastries – Doughnuts – Pudding – Ice Cream – Frozen Yogurt or other frozen desserts

Sweetened Breakfast Foods: Breakfast cereals – Oatmeal – Breakfast shakes – Cereal bars – Granola bars

Condiments: Ketchup – Relish – Barbeque Sauce – Salad dressings – Honey Mustard – Some Salsas

Habits to Avoid Added Sugars • Always check nutrition facts label and ingredients. • Limit sugary drinks and foods. • Avoid processed and convenience foods. • Replace candy and desserts with naturally sweet fruit. • Make meals at home without adding sugars.

Resources: American Heart Association. www.heart.org, American Diabetes Association. www.diabetes.org, Centers for Disease Control and Prevention. www.cdc.gov The Nutrition Project is administered by Elder Services of Worcester Area, Inc. and receives Federal financial support under the Older Americans Act provided by the Central Massachusetts Agency on Aging and the Massachusetts Executive Office of Elder Affairs. Funders also include United Way of Central Massachusetts, Greater Worcester Community Foundation, City of Worcester's Department of Health and Human Services, Elder Affairs Commission Division, participant donations, grants, individual support and the Councils on Aging in Auburn, Barre, Boylston, Grafton, Hardwick/Gilbertville, Holden, Leicester, Millbury, Oakham, Paxton, Rutland, Shrewsbury, and West Boylston.