Help ensure your overall health and wellbeing as you age with these healthy eating tips.
First, the bad news: As you age, your metabolism slows down, your senses weaken and you’re more likely to develop chronic conditions. And the good news: You can help ensure your overall well-being over time, by making smart, healthy eating choices.
Here are 10 ways to improve your nutritional health as you age:
1. Consume more liquids
As you age, your sense of thirst becomes lessens. To combat this, we suggest you drinking plenty of water throughout the day to stay hydrated even if you don’t exactly feel thirsty. Fat-free milk and 100-percent juice are also good options to consider besides water.
2. Eat a variety of foods
Consuming a variety of foods will ensure you’re getting all of the nutrients you need in a day to day basis. A healthy meal should consist of a lean protein, fruits and vegetables, whole grains and low-fat dairy.
3. Plan your meals
If you plan your dinners throughout the week, you’ll be less likely to stop following your healthy eating habits. Consider preparing a week’s worth of meals, then keeping them frozen until you need them.
4. Minimize your use of table salt.
As you age, your sense of taste declines. More often than not, you’ll want to season your dishes with salt to increase the flavor. Unfortunately, it proves medically that consuming too much salt can lead to high blood pressure, which can ultimately lead to heart disease, stroke and kidney disease. Make sure you’re consuming no more than 2,300 milligrams of sodium every day. Less sodium seasoning will lead you to a better health.
5. Season with herbs and spices.
Instead of seasoning your foods with salt, use fresh herbs and spices. Pepper, basil, sage, rosemary and turmeric are healthy choices that are packed with flavor, this will end up making your taste buds and health happy at the same time!
6. Read nutrition labels
When shopping for packaged and canned foods, check the nutrition label before making the purchase. Even if it’s advertised as a healthy choice, it could be loaded with added fat, sodium and sugar that you won’t find unless you read the label carefully. We suggest you to buy and eat organic.
7. Follow recommended servings
In order to maintain a healthy weight, it’s very important to follow the recommended serving sizes. Talk to your doctor or GP if you want advice that caters to you personally.
8. Reduce sugar consumption.
Refined sugars are generally loaded with empty calories that offer no nutritional value. Slowly reduce the sugary treats in your diet and start eating whole foods that are naturally sweet, such as fruits, sweet peppers and yams. Not a bad option though!
9. Choose healthy fats.
You shouldn’t cut all fats from your diet. Instead, just eliminate the saturated and Trans fats. Healthy monounsaturated and polyunsaturated fats can help protect your body against disease and support mood and mental well-being. Olive oil, avocado, nuts and fish high in omega-3 fatty acids are best choices.
10. Consider supplements.
Eating fruits and vegetables is the best way to get the nutrients you need, but sometimes, it’s not enough. You should consider talking to your doctor about taking supplemental vitamins and minerals to ensure your overall health.