A Healthy Living Guide For Seniors
Part 2
Developing A Healthy Diet For Seniors
Eating right may seem difficult, but it’s easier than you might think. Ideally, you should try to eat as little processed food as possible. Instead, try to eat natural, whole foods without additives. You’ll also want to consider what your own body needs. Not everyone responds the same way to the same foods. Thankfully, with this advice, you’ll be able to get your new diet off to the right start.
Make Fruits & Veggies A Staple
Both fruits and vegetables are packed with nutrients, which is why you should try to include plenty of them in your diet. You don’t have to limit yourself to bananas or apples. Antioxidant-rich berries or colorful melons are both excellent options. You should eat around 2 to 3 servings of fruit per day.
As for vegetables, dark leafy greens are a great choice. Spinach, kale, and veggies like broccoli are all full of nutrients. You can also look for veggies in plenty of colors, like squash and carrots. If you’re not a big fan of vegetables, try preparing them in different ways. You could roast them, cook them in the air fryer, or add chili flakes for extra flavor. Ideally, you should eat 2 to 3 servings daily.
Keep Your Bones Healthy With Calcium
The risk of osteoporosis and fractures rises as you grow older. That makes it all the more important to have calcium in your diet. Milk, cheese, and yogurt are all excellent sources of calcium. If you prefer to avoid dairy, other options include kale, broccoli, tofu, and almonds.
Eat Plenty Of Healthy Fats
While you may remember the fat-free diet craze, healthy fats like omega-3s can be very beneficial to your body. They can improve cognitive function, elevate your mood, and strengthen your immune system.
Get Protein From Different Sources
It’s important to have protein in your diet, but you’ll want to make sure it comes from the right sources. Processed protein sources and red meat can put you at risk for many health problems, including heart disease and cancer. Bacon, salami, and hot dogs should only be eaten in moderation. Try to get your protein from a wide range of sources, including beans, fish, eggs, and even nuts and seeds. Eating higher-quality proteins can help you to manage stress and can leave you feeling happier and healthier.
Add Fiber To Your Diet
Fiber helps to keep you regular, but it offers other benefits as well. It can aid in weight management, can keep your skin healthy, and can reduce your risk for diabetes, stroke, and heart disease. The digestive system loses efficiency as you grow older, which makes your fiber intake all the more important. If you’re a woman over the age of 50, your diet should include at least 21 grams of fiber each day. For men, the recommendation is 30 grams.
Choose Carbs Wisely
Carbs aren’t something you have to avoid, but it’s wise to be careful about the carbs that you eat. Always opt for whole grains rather than processed flour. Avoid refined carbs as much as possible. We lose some of our sense of smell and taste as we grow older, but sweet tastes are still easy to recognize. This causes many seniors to eat more refined carbs and sugar than they should. While complex carbohydrates are a great source of fiber, simple carbs like refined sugar, white flour, and white rice can spike your blood sugar quickly. Later on, you may experience a crash. This can make you hungry and could cause you to overeat.
Call us or contact us today with any questions you might have! Click here for the first issue of this article. Visit our blog for more exciting articles about caregiving in Houston.
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