Good nutrition is essential at any age, and it’s never too late to make improvements. According to the Centers for Disease Control, only 1 in 10 American adults eat enough vegetables, and only 1 in 7 consume the recommended amount of fruit. Healthy living begins in the kitchen: here are ten tips to promote a healthy lifestyle.
Drinking water is a great way to ensure your body receives all the care it deserves. Every cell, organ, and tissue in your body counts on water to help them work properly. In addition to drinking water, herbal tea and vegetable or fruit juices can supply a substantial amount of hydration.
Sometimes, food packaging can be deceiving. Make sure you take the extra time to look at the nutritional facts labels … and pay attention to the serving size.
Have you ever been told that having more color on your plate is best? Think green, orange, red, and purple for veggies and fruit.
To help control and regulate the speed of digestion, choose foods that are high in fiber. Think split peas, lentils, lima beans, black beans, artichokes, broccoli, peas, raspberries, brussel sprouts, avocados, blackberries, bran flakes, pears, pearled barley, whole-wheat pasta, and oatmeal. You can also add flaxseed meal to smoothies, yogurt, and baked goods to help digestion.
Vitamin D is essential for muscle and bone function and preservation, and may assist in fall and osteoporotic fracture prevention. Few foods are naturally rich in Vitamin D, so ask your doctor about the recommended level of supplementation.
Incorporating calcium-rich foods (including dairy, nuts, leafy greens, and fish) into your diet helps to build and protect your bones.
Hypertension (high blood pressure) can be lowered or avoided by consuming lower-sodium foods, such as fresh or frozen fruits, dry beans, unsalted nuts, grains, brown rice, and oats. Be mindful when choosing processed foods (they’re often loaded) and when eating out, as many restaurant meals can be high in sodium.
Gut health is essential at any age. Some benefits of probiotics include increased bifidobacteria levels, constipation reduction, and enhanced immunity. Probiotics are available in food like milk, juices, soy beverages, and yogurt.
Eating with a friend or family member is enjoyable and good for you. In social settings, aging adults tend to eat more and make better food choices. If you’re eating alone, take smaller bites and chew thoroughly … savoring a nutritious meal slowly benefits digestion.
Eating foods high in Omega-3s, such as fish and nuts, does wonders for the body. Omega-3s can decrease the chances of heart disease and stroke and improve general brain function, including memory and changes brought on by Parkinson’s disease.
Nutrition As We Age (U.S. Department of Health & Human Services)
The National Institutes of Health stresses the importance of protein. Protein is a type of macronutrient needed by the body to function like carbohydrates and lipids. Protein makes up about 10% to 15% of the body’s energy needs. However, our body cannot store amino acids as it does for carbohydrates and fats. Therefore it’s crucial for you to consume protein every day. Protein can be found in animal products, whole grains, fruits, vegetables, nuts, and nutritional supplements.
The warm summer months often equals more time outdoors. From swimming to gardening, there are countless activities for fun in the sun, but this extra time outside can be damaging to the skin and eyes. The American Academy of Dermatology estimates that melanoma causes almost 8,000 deaths per year, and protecting yourself from the sun’s UV rays is crucial to preventing many skin cancers. Ultraviolet radiation is a form of electromagnetic radiation that comes from the sun or from man-made sources such as tanning beds or welding torches.