A healthy diet should include a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamins and minerals. Recipes With Simple Tips To Maintain A Healthy Diabetes Diet. Searching for easy tips to healthy eating? Here are some tips on maintaining a healthy diet. Nutrition and Diet Tips to Look and Feel Your Best as You Get Older. What you can do. Learn how a healthy diet boosts your mental as well as your physical health. Understand how aging can affect your tastes and eating habits. Focus on the whole, minimally processed food that your body needs as you age. Differentiate between healthy and unhealthy fats. Slowly reduce sugar and salt in your diet. Find out why eating with others is as important as the food you eat. Learn how to reprogram your brain so that you crave healthier foods. What are the benefits of healthy eating for older adults? Eating well is vital at any age, but improving your diet in later life can help you to. Live longer and stronger . Antioxidant- rich green tea may also enhance memory and mental alertness as you age. Improve your mental health - A healthy diet can lower your risk for mental health problems as you age, such as depression and anxiety. If you've already been diagnosed, eating well can help to manage your symptoms and regain control of your life. Feel better . The more you understand about these changes, the easier it will be to make adjustments in your diet to ensure you look and feel your best. Every year over the age of forty, our metabolism slows, and often we become less physically active. This makes it even more important to adopt healthy eating and exercise habits to avoid weight gain. Weakened senses. Older adults tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before—even though older adults need less salt than younger people. Use herbs, spices, and healthy oils—like olive oil—to season food instead of salt. Medications and illness. Some health problems or medications can negatively influence appetite or affect taste, again leading older adults to consume too much sugar or salt. Talk to your doctor about changing medications or adjusting the dose.
Digestion. Due to a slowing digestie system, you generate less saliva and stomach acid as you get older, making it difficult for your body to process certain vitamins and minerals, such as B1. B6 and folic acid, which are necessary to maintain mental alertness and good circulation. Up your fiber intake and talk to your doctor about possible supplements. Lifestyle changes that affect your diet. Loneliness and depression. For some, feeling down leads to not eating and in others it may trigger overeating. Sharing meals with others can be an effective antidote to loneliness and boost your mood. Instead of eating alone in front of the TV, reach out to friends or neighbors—everyone loves a home- cooked meal and most people who live alone are in the same boat as you. Cooking with others can also be a fun way to try out new recipes and deepen relationships. Death or divorce. If you're newly single, you may not be used to cooking or have little enthusiasm for preparing meals for just yourself. However, cooking your own meals can help you take charge of your health. The key to cooking for one is to master a few basic skills and get creative in making meals that work specifically for you. Living on a limited budget. With the right tips and a little planning, it is possible to enjoy healthy food on the cheap. Often, by simply cutting out junk and processed foods, you can free up enough in your budget to enjoy healthier, better quality food. Understanding malnutrition. Malnutrition is a critical health issue among older adults caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems. Our bodies respond differently to different foods, depending on genetics and other health factors, so finding the healthy diet that works best for you may take some experimentation. Fruit . Aim for 2- 3 servings a day. Veggies . Try for 2- 3 cups every day. Calcium . Older adults need 1,2. Non- dairy sources include tofu, broccoli, almonds, and kale. Grains . Getting more high- quality protein in your diet. As you age, eating sufficient high- quality protein can improve your mood, boost your resistance to stress, anxiety, and depression, and even help you think clearly. However, eating too much low- quality protein from processed meat products, such as hot dogs, bacon, and salami, may increase your risk of heart disease, cancer, or other health problems. Plant- based protein sources are often less expensive than meat, so it can be as good for your wallet as it is for your health. Remember to sip water regularly to avoid urinary tract infections, constipation, and even confusion. Vitamin B . Get the recommended daily intake (2. B1. 2 from fortified foods or a vitamin supplement. Vitamin D . Healthy fats. Monounsaturated fats are found in foods such as olive oil, avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). Polyunsaturated fats include Omega- 3 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Other sources include flaxseed and walnuts. Saturated fats. Saturated fats are mainly found in tropical oils, dairy, and red meat. While recent studies suggest that. The USDA recommends eating no more than 1. That means enjoying dairy or coconut oil in moderation, but limiting your intake of unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer. Unlike complex carbs that are rich in fiber, refined or simple carbs (such as white rice, white flour, refined sugar) can lead to a dramatic spike in blood sugar, followed by a rapid crash which leaves you feeling hungry and prone to overeating. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, frozen dinners, and many foods labelled “low fat” or “reduced fat.” All this hidden sugar contributes zero nutrients but lots of empty calories that can cause mood swings and wreck any healthy diet. Slowly reduce the sugar in your diet a little at a time. You’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets and sugary food. Instead of adding sugar, increase sweetness of meals by using naturally sweet food such as fruit, peppers, or yams. Replace refined carbs with complex carbs such as oatmeal, beans, vegetables, and other high fiber foods. You’ll feel fuller, more satisfied, and have more energy. Check labels and opt for “sugar- free” or “no added sugar” products. Use fresh or frozen ingredients instead of canned goods, and avoid fast food meals. Don’t replace fat with carbs. Manufacturers often replace saturated fat in products such as whole fat yogurt with low- fat versions that are packed with sugar or artificial sweetener to make up for the loss in taste. Avoid soda and sweetened coffee drinks. One can of soda contains 1. Even artificial sweetener can trigger sugar cravings that contribute to weight gain. Instead, try switching to carbonated water with lemon or a splash of juice. Tip 5: Eat more fiber. As you age, your digestion becomes less efficient, so it’s important to include enough fiber in your diet. Women over 5. 0 should aim to eat at least 2. Unfortunately, most of us aren’t getting even half those amounts. Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruit. An easy way to add more fiber to your diet is to start your day with a high- fiber, whole grain cereal (just watch for added sugar). Or try adding unprocessed wheat bran and fresh or dried fruit to your favorite cereal. Eat whole fruits instead of drinking fruit juice. Peeling can reduce the amount of fiber, so try to eat the peel of apples and pears. Liven up dull salads with nuts, seeds, or beans. You can also make tasty high- fiber additions to soups and stews by adding peas, beans, or lentils. Tip 6: Overcome obstacles to eating well as you age. If you. A social atmosphere stimulates your mind, makes meals more enjoyable, and can help you stick to your healthy eating plan. If you live alone. Make a date to share lunch or dinners with children, grandchildren, nieces, nephews, friends, and neighbors on a rotating basis. Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies. Visit an adult day care center or enroll in a senior meal program which can provide both companionship and nutritious meals for older adults. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted. Dry mouth. Drink 8. Take a drink of water after each bite of food. Add sauces and salsas to moisten your food. Avoid commercial mouthwash. Ask your doctor about artificial saliva products. This conditioning happens over time as we’re exposed to more and more unhealthy food choices. However, it is possible to reprogram your brain’s food cravings over time so that you crave healthier foods instead. Commit to keeping an open mind. Just because a food is healthy, it doesn’t mean it can’t be tasty as well. Don’t change everything all at once. Add a side salad to your normal dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of dessert and fill up with melon and pineapple slices. Focus on how you feel after eating well. The more healthy food you eat, the better you’ll feel afterwards. Stuck in a rut. No matter how healthy your diet, eating the same foods over and over is bound to get boring. Rekindle inspiration by: Browsing produce at a farmers market. Reading a cooking magazine. Buying foods or spices you haven’t tried before. Chatting with friends about what they eat If you can’t shop or cook for yourself. Many grocery stores have Internet or phone delivery services.
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