Eating Well Over 50

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On October 23, 2013, Posted by , In Caregivers,Healthy Eating, By ,, , With Comments Off on Eating Well Over 50

 

For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends.

Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel vibrant and healthy, inside and out.

  • Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.
  • Sharpen the mind –Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.
  • Feel better –Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.

Tips for wholesome eating

Once you’re used to eating nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare. Here’s how to get in the habit of eating well.

  • Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with garlic, herbs, and spices instead of salt.
  • Enjoy good fats Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
  • Add fiber. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing your fiber intake from foods such as raw fruits and veggies, whole-grains, and beans.
  • Avoid “bad” carbs. Bad carbohydrates—also known as simple or unhealthy carbs—are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables.
  • Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods, and choose low-carb or sugar-free versions of products such as tortillas, bread, pasta, and ice cream.
  • Cook smart. The best way to prepare veggies is by steaming or sautéing in olive oil—it preserves nutrients. Forget boiling—it drains nutrients.
  • Put five colors on your plate. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomatoes, zucchini).

Source:  http://www.helpguide.org

Contact Pure Home Care Services at (586) 293-2457 today!  If you live in West Bloomfield Township or the surrounding area, we can help you care for your loved ones.

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