Healthy eating need not be complicated. Maintaining a balanced and healthy diet has equal importance for all ages. However, as we age, our healthy eating habits change a tad differently. To enjoy their golden years, the elderly need more certain nutrients and few calories due to decreased metabolism. These changes mean that it is important to prioritize food that provides high nutritional benefits. Whether you are aiming at gaining weight, losing weight, or simply wish to add some perks to your meals, these healthy eating habits for the elders are winners!
Know Your Nutrients
Understanding the nutrients in foods is important for creating a plate full of goodies. Add in power food such as salmon, spinach, broccoli, and blueberries can boost your meals with those extra nutrients.
Stay Ahead of Your Meal Plans
Oftentimes, we cave into unhealthy choices out of convenience. Planning your meals throughout the week will motivate you to stay ahead of your healthy eating habits. Take your time to include a variety of food and lookup for recipes to delight your mealtimes.
Try Out a Variety of Foods
Eating varied choices from all food groups is a good strategy to absorb the nutrients necessary for a healthy diet. A healthy meal for aging adults should include fruits, vegetables, lean protein, low-fat dairy, and whole grains.
Check Nutrition Labels
If you are shopping for canned or packaged foods, you want to know what you are eating. Take some time to read the nutrition label carefully. Even if they are labeled as a healthy choice, they could be loaded with sodium, sugar, and unhealthy fat.
Choose Healthy Fats
While you shouldn’t cut all fats, saturated and trans fats should be eliminated from your diet. Healthy polyunsaturated and monounsaturated fats can protect your body against disease and boost your mood and mental well-being. Some excellent sources of healthy fats are avocado, nuts, and omega3-rich fishes.
Reduce Sugar Intake
Refined sugars are packed with empty calories with no nutritional value. Gradually reduce these treats in your diet and replace them with naturally sweet food such as sweet peppers, yams, and fruits.
Minimize Table Salt
Consuming excessive salt increases your risk of high blood pressure and associated heart diseases. Our palate declines as we age, the elderly have the tendency to season their dishes with salt to boost the savors. Instead, look for healthy alternatives to lift the flavors of your recipes.
Season with Herbs and Spices
Fresh herbs and spices are great options to make your meals flavorful. Instead of using salt, basil, rosemary, turmeric, and cayenne pepper are healthy choices that are aroma-packed.
Drink More Water
Staying hydrated is a paramount part of a healthy diet. Our sense of thirst is less sensitive as we age. To prevent dehydration, consume small amounts of water even if you don’t feel thirsty. Adding tea to your beverage list is a good complement to stay hydrated.
Follow Recommended Servings
Obesity preoccupies many elderly. Follow the recommended portions to maintain a healthy weight. Physical activity paired with healthy eating is a powerful combination towards a healthy lifestyle.
If you are finding it challenging to prepare your own meals or running out of ideas, talk to friends and family members. You can also browse for healthy recipes online or check out healthy food delivery services.