A good diet is one of the most important factors that can affect a person’s way of life. As age-related conditions start to take hold of our lives, our diets will have to change to cope with the changes. Our nutritional needs will change at different points of our lives, and some tweaks are needed to ensure that you are in the pink of health. The best way to know what dietary needs you have is to talk to your doctor or dietitian. Remember, everyone will have unique dietary needs and they will change based on age, health conditions, and activity levels. Here are healthy diet tips you and your loved ones should follow.
Consume Enough Fiber
Type 2 diabetes is very common for mature adults along with other health concerns like high cholesterol. Getting enough fiber in your diet is important as it can have to slow down the breakdown of sugar into the bloodstream, which helps to stabilize blood sugar levels. Fiber can also help to lower cholesterol and maintain a healthy weight. Smooth bowel movements are also guaranteed with an increased intake of fiber as well as better digestion. Plant-based foods are the best forms of fiber and nutrients for consumption. These include items such as beans, whole grains, fruits, nuts, and vegetables. Men should aim to consume 28 grams of fiber a day, while females should consume 22.4 grams daily.
Cut Down on Salt
Another health concern commonly found in mature adults is high blood pressure. Salt is one of the major causes of high blood pressure and should be used as little as possible. You can swap out salt for other alternatives such as garlic and onion powder, paprika, fresh herbs, and many more. There are also other alternatives that have little to no sodium in them but still pack a punch in terms of flavor. Do take note of the salt content in your favorite food items as well to ensure you do not consume too much. If you are not keen on checking the nutritional label of every item you buy, you can always cook your meals using fresh ingredients.
Consume Enough Fruits and Vegetables
Cardiovascular diseases, diabetes, Alzheimer’s, and even cancer are some chronic illnesses that can be caused by inflammation. These illnesses also tend to be more prevalent in mature adults due to their weakened immune systems. To reduce the chances of such illnesses, it is vital to include two servings of fruits and vegetables in your diet daily and incorporate them into all meals. Choose healthier proteins such as salmon or lean poultry and use whole grains to complete the balanced meal. Avoid consuming too much sugar and saturated fats and try to have more foods that contain omega-3 and flavonoids. Omega-3 can be found in fatty fish and flavonoids can be found in berries, soy, and many more. Consuming more of such items will help to reduce inflammation and boost the immune system to fight against infections and diseases.