NUSEUM Notes for Mary
To support Mary’s health, especially as she faces fatigue, dizziness, and limited meal preparation capabilities, here’s a targeted shopping list and dietary guidelines to help restore essential nutrients and support vitality and stability.
2024-11-08
Dietary Guidelines for Mary
  1. Regular Hydration: Drink coconut water or caffeine-free tea to stay hydrated. Proper hydration helps to reduce dizziness and maintains cognitive function​.
  1. Focus on Nutrient Density: Include iron-rich foods like spinach and lentils to support energy levels and avoid iron deficiency. Vitamin C from bell peppers or oranges can help enhance iron absorption.
  1. Increase Calcium and Vitamin D: Bone strength is vital. Include fortified yogurt, tofu, wakame, and mushrooms for calcium and Vitamin D, supporting bone density and reducing fall risks​​.
  1. Boost Energy and Focus with Whole Grains and Proteins: Brown rice, quinoa, and lean proteins like tofu or chicken can help sustain energy and balance blood sugar, which is essential for stabilizing mood and mental clarity​.
  1. Include Antioxidants and Omega-3 Fats: Blueberries and walnuts provide antioxidants that protect cells, while omega-3s from salmon and walnuts support brain and heart health.
Foods to Limit
  • Sugary Foods: To avoid energy crashes and keep blood sugar stable.
  • Processed Foods: Opt for whole foods instead to ensure nutrient density.
  • Alcohol and Excessive Caffeine: Both can contribute to dehydration and may exacerbate dizziness​.
Food List for Vitality and Stability Support for Elderly Women
Beverages
  • Caffeine-Free Herbal Tea (like chamomile or ginger): Soothes and supports hydration.

Amazon.com

HANDPICK, Chamomile Tea Bags (100 Count) Caffeine Free, Eco-conscious Tea Bags | Premium Natural Chamomile Flower Herbal Tea

Amazon.com : HANDPICK, Chamomile Tea Bags (100 Count) Caffeine Free, Eco-conscious Tea Bags | Premium Natural Chamomile Flower Herbal Tea : Everything Else

Amazon.com

HANDPICK, Ginger Tea Bags (100 Herbal Tea Bags) Caffeine Free & 100% Pure Ginger Root | Naturally Supports Digestion | Soothing & Spicy Blend | Round Eco Conscious Tea Bags

Amazon.com : HANDPICK, Ginger Tea Bags (100 Herbal Tea Bags) Caffeine Free & 100% Pure Ginger Root | Naturally Supports Digestion | Soothing & Spicy Blend | Round Eco Conscious Tea Bags : Everything Else

  • Coconut Water: Provides electrolytes and helps maintain hydration.

Amazon.com

Vita Coco Coconut Water Naturally Hydrating Electrolyte Drink Smart Alternative to Coffee Soda and Sports Drinks Gluten Free, Pineapple, 16.9 Fl Oz (Pack of 12), 202.8 Fl Oz

Amazon.com : Vita Coco Coconut Water Naturally Hydrating Electrolyte Drink Smart Alternative to Coffee Soda and Sports Drinks Gluten Free, Pineapple, 16.9 Fl Oz (Pack of 12), 202.8 Fl Oz : Grocery & Gourmet Food

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Vegetables
  • Spinach: Rich in iron and folate, important for energy and blood health.

Amazon.com

365 by Whole Foods Market, Salad Bag Spinach Baby Organic, 5 Ounce

Amazon.com: 365 by Whole Foods Market, Salad Bag Spinach Baby Organic, 5 Ounce

Trader Joe's

Organic Baby Spinach

  • Broccoli: High in Vitamin C and fiber for immune support and digestion. ​

Amazon.com

Broccoli Crowns, 16 oz

Amazon.com: Broccoli Crowns, 16 oz : Grocery & Gourmet Food

Trader Joe's

Broccoli & Kale Slaw

  • Carrot: Contains beta-carotene, supports vision and skin health.

Amazon.com

Amazon Fresh Brand, Whole Carrots, 16 Oz

Amazon.com: Amazon Fresh Brand, Whole Carrots, 16 Oz : Grocery & Gourmet Food

  • Bell Peppers: Full of Vitamin C, supports immune health and iron absorption. ​​

Amazon.com

Yellow Bell Pepper

Amazon.com: Yellow Bell Pepper : Grocery & Gourmet Food

Fruits
  • Bananas: High in potassium, helps maintain energy and prevent dizziness.

Amazon.com

Bananas, One Bunch

Amazon.com: Bananas, One Bunch : Grocery & Gourmet Food

  • Blueberries: Provides antioxidants and Vitamin C. ​

Amazon.com

Blueberries, 1 Pint

Amazon.com: Blueberries, 1 Pint

  • Oranges: Hydrating and rich in Vitamin C for immune support. ​

Amazon.com

Wonderful Halos Mandarins, 3Lb Bag

Amazon.com: Wonderful Halos Mandarins, 3Lb Bag : Grocery & Gourmet Food

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Proteins (Beans & Tofu)
  • Tofu: Good plant protein and source of calcium. ​​

Amazon.com

365 by Whole Foods Market, Tofu Silken Organic, 16 Ounce

Amazon.com: 365 by Whole Foods Market, Tofu Silken Organic, 16 Ounce : Grocery & Gourmet Food

  • Lentils: Provides protein and iron, helping to support blood health and energy.

Amazon.com

365 by Whole Foods Market, Organic Green Lentils, 16 Ounce

Amazon.com : 365 by Whole Foods Market, Organic Green Lentils, 16 Ounce : Everything Else

Whole Grains
  • Quinoa: Complete protein, rich in iron and magnesium for muscle function and energy.

Amazon.com

365 By Whole Foods Market, Quinoa Red And White 90 Second Organic, 9 Ounce

Amazon.com : 365 By Whole Foods Market, Quinoa Red And White 90 Second Organic, 9 Ounce : Grocery & Gourmet Food

Trader Joe's

Organic Tricolor Quinoa

  • Brown Rice: Provides steady energy, contains B vitamins for brain health.

Amazon.com

365 by Whole Foods Market, Rice Brown Whole Grain Organic, 20 Ounce

Amazon.com: 365 by Whole Foods Market, Rice Brown Whole Grain Organic, 20 Ounce : Grocery & Gourmet Food

Mushrooms
  • Shiitake Mushrooms: Contains Vitamin D, which is essential for bone health and immunity.

Amazon.com

Amazon Fresh Brand, Whole Shiitake Mushrooms, 3.5 Oz

Amazon.com: Amazon Fresh Brand, Whole Shiitake Mushrooms, 3.5 Oz : Grocery & Gourmet Food

Seaweed
  • Wakame: High in calcium and iodine, supports thyroid health.

Amazon.com

gimMe Organic Roasted Seaweed - Restaurant-style Sushi Nori Sheets - 0.81 Ounce

Amazon.com : gimMe Organic Roasted Seaweed - Restaurant-style Sushi Nori Sheets - 0.81 Ounce : Grocery & Gourmet Food

Nuts and Seeds
  • Almonds: Rich in Vitamin E and magnesium for muscle and nerve function.

Amazon.com

365 by Whole Foods Market, Roasted And Unsalted Almonds, 16 Ounce

Amazon.com: 365 by Whole Foods Market, Roasted And Unsalted Almonds, 16 Ounce

Trader Joe's

Raw Almonds

  • Walnuts: Provides healthy fats and omega-3s for heart health.

Amazon.com

Fisher Chef's Naturals Walnut Halves & Pieces 1 lb, 100% California Unsalted Walnuts for Baking & Cooking, Snack Topping, Resealable Bag, Great with Yogurt & Cereal, Vegan Protein, Keto Snack

Amazon.com : Fisher Chef's Naturals Walnut Halves & Pieces 1 lb, 100% California Unsalted Walnuts for Baking & Cooking, Snack Topping, Resealable Bag, Great with Yogurt & Cereal, Vegan Protein, Keto Snack : Grocery & Gourmet Food

Seafood & Lean Proteins
  • Salmon: Omega-3 and protein for cardiovascular and brain health.

Amazon.com

MOWI Atlantic Salmon 12oz, 2 Portions, Fresh Never Frozen

Amazon.com: MOWI Atlantic Salmon 12oz, 2 Portions, Fresh Never Frozen : Everything Else

  • Chicken Breast: Lean protein to support muscle maintenance.

Amazon.com

Amazon Grocery, Chicken Breast Fillets Value Pack, Boneless Skinless, 100% Natural

Amazon.com: Amazon Grocery, Chicken Breast Fillets Value Pack, Boneless Skinless, 100% Natural : Grocery & Gourmet Food

Trader Joe's

Organic Free Range Boneless Skinless Chicken Breasts

Probiotics
  • Yogurt: Contains probiotics and calcium, supports digestive health and bones.

Amazon.com

siggi's® Icelandic Strained Nonfat Yogurt, Plain, 24 oz. Multiserving Container – Thick, Protein-Rich Yogurt Snack

Amazon.com: siggi's® Icelandic Strained Nonfat Yogurt, Plain, 24 oz. Multiserving Container – Thick, Protein-Rich Yogurt Snack : Grocery & Gourmet Food

Amazon.com

siggi’s® Drinkable Nonfat Yogurt Filmjölk, Plain, 32 oz. – Only 2 Ingredients, 0% Milkfat

Amazon.com: siggi’s® Drinkable Nonfat Yogurt Filmjölk, Plain, 32 oz. – Only 2 Ingredients, 0% Milkfat : Grocery & Gourmet Food

Trader Joe's

Nonfat Plain Greek Yogurt

Healthy Fats
  • Olive Oil: Heart-healthy fat to include in meals.

Amazon.com

Amazon Fresh, Extra Virgin Olive Oil, First Cold Extracted, 16.9 Fl Oz (Pack of 1) (Previously Happy Belly, Packaging May Vary)

Amazon.com : Amazon Fresh, Extra Virgin Olive Oil, First Cold Extracted, 16.9 Fl Oz (Pack of 1) (Previously Happy Belly, Packaging May Vary) : Everything Else

Trader Joe's

Premium Extra Virgin Olive Oil

  • Chia Seeds: Adds omega-3, fiber, and protein to support digestion.

Amazon.com

Carrington Farms Organic Chia Seeds, Gluten Free, USDA Organic, 14 Ounce

Amazon.com : Carrington Farms Organic Chia Seeds, Gluten Free, USDA Organic, 14 Ounce : Grocery & Gourmet Food

Simple Recipe Ideas
  1. Spinach and Lentil Soup: Cook lentils with spinach, onions, and garlic for an iron and fiber-rich meal.
  1. Quinoa Salad with Chickpeas and Olive Oil: Mix cooked quinoa with chickpeas, chopped vegetables, and a drizzle of olive oil for a nutrient-packed salad.
  1. Yogurt and Blueberry Parfait: Top yogurt with fresh or frozen blueberries and chia seeds for a light but nourishing snack.
Mary can benefit from nutrient-dense, easy-to-prepare foods, and with adequate hydration and regular meals, these guidelines can support her vitality and reduce symptoms of fatigue and dizziness.
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