Healthy LIVING while aging! (2026-10)

In this edition

• How to Read a Nutrition Facts Label
• Bone Health Reminder
• October Wellness and Social Connection Tip
• Fun October Trivia
• Brain Boost Activity

About the Newsletter

Happy October! This month's newsletter gives you tips and tricks on how to read a nutrition facts label. This article also talks about shopping tips and bone health. You can end your reading with a fun trivia game and a brain boost activity. 

How to Read a Nutrition Facts Label

By Natalie Mazzullo, M. Ed.

Understanding a Nutrition Facts Label can help you make smarter, healthier choices—without overthinking it. Here’s an easy step-by-step way to read it:

1. Start with Serving Size

This tells you how much food the label is based on.
- If you eat more (or less), the numbers change too.

2. Check the Calories

Calories give you energy. As we age, we often need fewer calories—but still need plenty of nutrients.
- Aim for foods that give you more nutrition for fewer calories.

3. Focus on What to Get MORE Of

These nutrients support healthy aging: 

•  Fiber – helps digestion and heart health
• Calcium & Vitamin D – support strong bones
•  Potassium – helps with blood pressure

- Look for higher % Daily Value (DV)— ar ound 20% or more is great.

Make healthy choices clipart

4. Limit What You Don’t Need Much Of

Too much of these can impact your health:

• Sodium – linked to high blood pressure
• Added Sugars – can affect energy and weight
• Saturated Fat – impacts heart health

-Aim for lower % DV—5% or less is a good target.

5. Use % Daily Value as a Quick Guide

• 5% DV or less = low (good forsodium, sugar, saturated fat)
• 20% DV or more = high (good for fiber, vitamins, minerals)

6. Don’t Forget the Ingredients List

Ingredients are listed from most to least.
- Shorter lists with familiar words are
often a good sign.

Some Quick Tips for Everyday Shopping:

• Compare similar products (like two cereals or soups)
• Look for “low sodium” or “no adde dsugar” options
• Choose foods that are easy to prepare and enjoyable to eat

You don’t have to read every number— just focus on a few key areas. Over time, these small choices can support better energy, stronger bones and overall well-being.

USDA How to Read a Nutrition label

Bone Health Reminder

October is a great time to focus on bone health. It’s never too late to start being
physically active and to achieve the benefits of an active lifestyle. Physical activity
improves physical function, making it easier to perform tasks of daily living —
including household chores, getting into or out of a bed or chair, and moving
around the neighborhood. This increased functional ability can help maintain
independence and support independent living for older adults.

•  Stay physically active - whether it’s gardening, playing tennis,
  kicking around a soccer ball with your grandchildren, or something
  else, choose an activity that you want to do, not have to do.
• Practice balance exercises – try using Yoga and Tai Chi movements.
•  Include calcium-rich foods – changs to your diet now can improve your well-being as an older adult.
• Talk with your healthcare provider about vitamin D and other supplements recommended as we age.

Bone Health and Osteoporosis tips

October Wellness and Social Connection Tip

Cooler temperatures make fall a great time to take short daily walks, visit local parks or farmers’ markets, open your windows for some fresh air or start a gratitude journal. Simple changes in small routines can support your mood, mobility and health. Try something new, or an old favorite, and enjoy the feeling renewed and refreshed.

A quick phone call, coffee date or community event can brighten someone’s entire week. Social connection is an important part of healthy aging. 

Positive Aging Quote:
“Autumn shows us how beautiful it is to let things go.” — Unknown

October Wellness clipart

Fun October Trivia

Did you know? 

• Pumpkins are actually fruit — because they contain seeds!
• What percentage of a pumpkin is water? 94%
• What part of the pumpkin is not edible? Trick question! You can eat every part of
  a pumpkin!
•  What does it mean when someone places a teal pumpkin on their porch on Halloween?
  They are handing out non-food treats to make sure that kids with food allergies can participate in the fun of the holiday!

Brain Boost Activity

Challenge your brain this month as keeping the brain active supports healthy aging:

*Learn a new recipe

*Call an old friend

*Start a new art project

*Solve a crossword puzzle

 *Try a new sport

 *Listen to new music

Brain boost clipart