Every decade in life brings new adventures and new challenges. For people over 50, certain foods work wonders for healthy cholesterol and blood pressure, for strong hearts, minds and bodies. Other foods need to be moderated to avoid health complications.
Good Nutrition Tips for Seniors
Share these tips with your aging loved one to show him or her that it’s very possible to still enjoy his or her favorite foods and receive all the healthy, necessary nutrients:
- Eat a variety of food. It’s easy to get into food slumps and to eat the same three meals every day. To increase the likelihood of getting all the nutrients you need, switch up your diet frequently so your body doesn’t build up any kind of resistance to the foods that you eat.
- Eat a hearty high-protein, low-carb breakfast. Try a poached egg with oatmeal (not the pre-packaged kind) and pair with a few berries or an apple and a cup of green tea. Eating a larger breakfast than the rest of your meals will help give you energy and fuel your day.
- Watch your sugar levels. Sugars can be sneaky, and will hide in tasty foods and beverages like tomato sauce, ketchup, fruit juice and wine. If you take sugar in your coffee, switch to natural sweeteners like Stevia or Truvia. Some studies suggest you can also lower sugar and insulin levels with gymnema tablets, taken three times a day.
- Substitute the salt. Some sodium is necessary in the diet, but most people eat much more than they need, increasing the risk of high blood pressure. If your food needs a little something extra, replace the salt with salt-free spices, herbs or lemon juice.
- Listen to your body. If you’re hungry, get a snack. If you’re full, stop eating. It seems simple enough, but many of us eat too quickly to process when we are actually full and continue to eat. Eat slowly and savor each bite—this will allow your body time to tell your brain when you’re full.
- Drink water. You may not often feel thirsty, but people over 50 should still drink several glasses of water each day. Drinking water will also help you feel fuller faster, cutting out unnecessary calories.
- Talk to your doctor. If you would like to know exactly how many calories you should consume each day or exactly how much fiber or protein you should be getting, talk to your doctor. She will be able to determine the healthiest plan for you based on your height, weight, age and health concerns.