Eating Well as You Age

There are many benefits to a healthy balanced diet for seniors, including improved cognitive function and an increased risk of illnesses like stroke, heart disease, diabetes, dementia, or osteoporosis. But as the body ages, it is naturally less agile and adaptable to new foods. This may cause some to forget what they have learned about food. The following tips can help you eat better while making your health and independence last longer.

Add variety to meals. When you are in good health, add foods from various cuisines or ethnicities into your menus. Try adding vegetables, fruits, protein, lean meats, nuts, beans, whole grains, and low-fat dairy products. Also, try to include more than one component of each to make food interesting and visually appealing.

Choose nutritious foods over processed foods. A study found that the people who consumed high-fiber foods had fewer depression symptoms at age 65. So start eating foods with a higher fiber content. It's also important to avoid snacks that contain artificial colors, flavors, sweeteners, refined sugars, or highly processed foods. Instead, choose fresh produce, whole grains, nuts, and olive oil. Read the label before purchasing any processed food.

Drink unsweetened beverages. Studies show that drinking too much coffee and tea is linked to insulin resistance, which is a factor in many chronic diseases. Limit your intake to two to three cups per day. If it's not possible to do so, choose water, tea, fruit juice, milk, orange juice, or other non-alcoholic beverages instead. For best results, drink these beverages with meals.

Eat slowly. Slow down after you finish your meal before putting away the leftovers. One person should take in around 1 cup of food in about 5 minutes before finishing it. Another person should take in about half the same amount in about 10 to 15 minutes, and the third person takes the rest of the food in 30 to 45 minutes. That will give the most enjoyment to the next person. Don't reach for the utensil. Take time to chew, savor, and enjoy the food.

Try the Mediterranean diet. A diet rich in plant foods, legumes, fish, and moderate amounts of meat is known to be beneficial. In general, men should consume approximately 70 to 75 grams of carbohydrates per day, women between 60 and 69.

Do not skip breakfast. Skip it occasionally if your diet includes enough nutrients and calories. Research suggests that up to 25% of your daily calorie needs come from breakfast. Breakfast helps build new energy and keeps heart health going strong. It is crucial to drink plenty of fluids.

Eat frequently throughout the week. Consume a wide variety of foods throughout the week, such as those listed earlier. Eat slowly, enjoy the flavor of the food, and don't get discouraged if you miss one meal. Make sure you are prepared to cook several dishes at once rather than relying on frozen meals.

Eat smaller portions. Smaller meals allow you to feel full immediately when consuming them. Keep eating mindfully by chewing small pieces of food thoroughly. Then savor each bite until you are satisfied. Ask yourself "Is this food worth me putting down my fork?"

Eat fruit and vegetables every day. Fruits and vegetable juices are great additions to any grocery store shopping list. They are packed with natural sugar and contain vitamins. Try to fill half of your plate with fruits and veggies, and drink a glass of water before every meal.

Eat protein-rich foods during the snack hour. While a few tasty pretzels and chips aren't necessarily healthy, the occasional piece of cheesecake, cookies, banana cream pie, or sausage and hot dogs are still good options for snacking. Focus on high-protein foods. Meat, poultry, eggs, fish, tofu, nuts, seeds, soybeans, whole grains, yogurt, cereal, beans, cereals, pasta, potatoes, green leafy greens, avocados, etc., are good choices for snacking. Snack a little later in the day if you find yourself hungry early.

Don't ignore dietary restrictions. Remember that being overweight (more than 25% on BMI) increases your chances of getting type 2 diabetes, cardiovascular disease, early death, cataracts, arthritis, obesity, and sleep apnea. Exercising and limiting alcohol consumption are great ways to lose weight. To add the missing fat to your diet, try incorporating peanut butter to the mix.

Plan meals ahead of time. When planning meals, consider how many ingredients, how often you eat them, what times of the week you'll eat them, and how much or how little you like taking them out of the fridge or pantry. Planning allows you to think through and put together an entire meal without feeling rushed, anxious, or out of control. Plan recipes for different times of year or plan meals for days you work during the week.

Take your medications seriously. Taking medication means that you need to watch and pay attention to your intake of certain food groups or nutrients. Your doctor will be able to create a prescription that meets your needs. Many medications have nutritional labels that indicate recommended intakes for specific nutrients. Food items containing lots of potassium, which helps regulate blood pressure, are part of many prescription diets that include low-fat dairy, calcium supplements, and vitamin D.

Eat colorful foods. Choose colorful fruits and vegetables, including oranges, broccoli, carrots, celery, bell peppers, blueberries, and spinach. Other ideas for the rainbow of color include tomatoes, cantaloupes, eggplant, cabbage, grapes, kiwifruit, mango, papaya, peaches, pears, pineapple, guava, pumpkin, red peppers, raspberries, squash, Swiss chard, zucchini, yellow squash, broccoli.

Choose seafood over red meat. Fish is a great source of omega-3 fatty acids. Omega-3s reduce inflammation, prevent heart attacks, fight off lung cancer, manage brain fog, and promote healthy skin. Salmon and cod are examples of fish sources of omega-3 fatty acids. Choosing fish over red meat (and especially pastured proteins like beef and pork) can do just the trick for overall health. Some options include salmon fillets or canned tuna, crab legs, chicken thighs, shrimp, or trout. Be sure to check the expiration date on fish when choosing if the item is in season.

Choose nutritionally balanced foods. Dark-green and purple fruits and vegetables are among the richest sources of antioxidants in the world. Antioxidants protect against disease and decrease inflammation, allowing your cells to heal faster. Dark-colors have been shown to increase antioxidant enzymes, which break free radicals that damage cells. Nuts and seed oils (oil seeds) contain omega-3 fatty acids. Just one handful of almonds has 6% cholesterol, according to Harvard Medical School. Bananas are very filling and provide almost 13% of your daily recommended intake (RDI), making them ideal snacks for busy seniors. However, you shouldn't go overboard and eat way beyond your RDI—especially if you are suffering from poor digestion. The goal is to obtain the maximum benefit from this tiny bit of nut goodness.

Eat foods of seasonal and cultural significance. When selecting foods for your culinary repertoire, look for ones with seasonal or cultural significance. Examples include berries, dates, olives, garlic, lemons, avocados, chili peppers, sweet potatoes, sesame seeds, and pineapples. Avoid sweets that are made with white flour, chocolate with added sugar, fried bacon, biscuits, cakes, pies, pudding, pancake mixes, soda pops, and ice cream. By choosing culturally significant foods, you can help promote longevity while decreasing risk factors. And they taste amazing!

Eat breakfast and lunch each morning. Most people tend to skip their first meal, preferring something stronger to consume at bedtime. Skipping breakfast can lead to a loss of appetite, lower energy, worse concentration, and even headaches. When eating at night, the light at the end of the tunnel indicates bedtime has arrived, and snoring can signal lack of hydration. Therefore, eat a nutritious breakfast early in the morning and then try again the next morning. Here are some healthy ideas: