Healthy Eating Tips For Seniors

healthy-eating-tips

Healthy eating is important at every age, but healthy eating after 60 can help older adults stay independent and active. We all understand the importance of eating fruits and vegetables and avoiding foods high in fat, sugar, and low in nutrients that are bad for your health. As you get older, how you define healthy eating habits changes. Your body needs more of certain nutrients, and your metabolism slows, requiring fewer calories. As a result, it is crucial for older adults to choose foods high in nutritional value but not necessarily high in calories. You can find the best foods for your body by talking to your doctor or a nutritionist about the kinds of foods you should be eating. By incorporating some of these healthy eating habits, you may have more energy and prevent some medical issues.

1. Create a Healthy Plate

It used to be called the food pyramid, but now the USDA has created a simple way to help you know what you should be eating each day. MyPlate is an easy-to-read graphic that shows how the five food groups (fruits, grains, vegetables, protein, and dairy) should appear on your plate. Use this to choose the right mix of healthy foods and to find power foods that improve health.

healthy-foods

2. Nutrients are Important

The proper nutrients help your body stay healthy and active. One easy method for ensuring you are getting good nutrients from your food is to choose a variety of brightly colored foods for your meals. A healthy meal should include:

  • Lean proteins such as lean meats and seafood
  • Fruits and vegetables
  • Whole grains such as brown rice and whole-wheat pasta
  • Eggs
  • Beans and legumes
  • Low-fat dairy

Look for foods that are high in fiber and Vitamin D, and try and avoid foods with high salt content.

3. Read the Labels

Most people don’t spend much time analyzing nutritional labels. However, it is essential to read them to understand what you are consuming or over-consuming. Look for foods that are low in fat, added sugars, and sodium. Whole and raw foods offer the most nutritional benefits. When you are in the grocery store, they are usually found around the grocery store’s perimeter and include things like produce, meat, and dairy. Items in the center isles and end caps are typically processed and less healthy.

4. Drink WATER

Staying hydrated is an essential part of healthy eating for elderly. To avoid getting dehydrated, which can have a severe negative impact on your health, drink small amounts of fluids over the course of the day. In addition to water, tea and coffee are great ways to stay hydrated but avoid drinks with a lot of sugar as they can actually dehydrate you and add a significant amount of empty calories to your diet.

How Much Water Should You Drink Per Day?

On average, men should drink about 15.5 cups of fluid per day, where women should drink about 11.5 cups of fluid per day.

water-man

-The U.S. National Academies of Sciences, Engineering, and Medicine

What Happens if I Don't Drink Enough Water?

Someone who does not drink enough water can put themselves at risk for dehydration. If your body is losing more fluid than it is taking in, it will make it difficult to carry on with normal activities of daily life.dehydrated

5. Reduce Sugar Intake

Many of us don’t realize just how addicted to sugar we are. Take the time to read the labels of the foods you eat, and you will likely be shocked at how much sugar you consume in a single day. The American Heart Association’s sugar intake recommendations for men are no more than 36 grams and no more than 25 grams for women.

Refined sugars have a lot of empty calories that offer no nutritional value. Slowly reduce the number of sugary foods you eat and replace them with whole foods that are naturally sweet, such as fruits and sweet peppers, to satisfy those sweet cravings.

How to Avoid Added Sugars

In order to avoid hidden added sugars in food, it is important to read the nutritional labels of the foods we consume on a regular basis. Some of the foods that have a large amount of hidden sugars may surprise you! Some offenders include:

Pasta Sauces

Many store-bought pasta sauces have between 6-12 grams of sugar per half-cup serving. That is that same as what you’d get from a chocolate chip cookie!

pasta-sauce

Yogurt

Even low-fat flavored yogurts can have 17-33 grams of sugar per 8-ounce serving. That is about as much as two scoops of chocolate ice cream!

yogurt

Breakfast Cereals

It’s not just kids’ cereals that are high in sugar. Even seemingly healthy options like popular oat and bran cereals can have 10-20 grams of sugar or more per cup!

cereal (1)

Pre-Packaged Fruits

A can of mandarin oranges in light syrup has almost 40 grams of sugar per one cup serving. When it comes to fruit, fresh fruit is always a better choice.

fruit-snack

Granola Bars

Although granola bars may sound like a healthy food, many add sweeteners that can ramp up the sugar content anywhere from 8-12 grams per serving!

granola

6. Season Food with Herbs and Spices, Not Salt

Adding salt to your food is an easy habit to get into, but salt can cause health issues and is not usually recommended as part of a healthy diet. Instead of seasoning with salt, try using herbs and spices. Dried herbs and spices are an affordable alternative without the negative aspects of salt. Some herbs to try include cayenne pepper (if you like spicy), basil, garlic, and rosemary.

7. Try a Home Meal Delivery Service

If cooking is not your thing, it can become a habit to pick up fast food or eat out regularly, which usually means you are eating high-calorie foods with low nutritional value high in fat and salt. If you have a hard time preparing meals, you can try a home-delivered meal service. Look for one that fits your budget and offers healthy eating for elderly.

meal-delivery

8. Watch Your Portion Sizes

The Centers for Disease Control found a primary cause of obesity is misconceptions about what a healthy portion looks like. The average restaurant portion is 2-3 times the amount of a proper portion. When dining out, do not be afraid to take home part of the meal for the next day. A little bit of research can help you understand what a correct portion looks like. For example, a recommended single portion of chicken is 3-4 ounces, about the size of a deck of playing cards. Many chicken breasts are twice or even three times the size of a recommended serving.

When you make healthy eating choices after 60, it can help you feel more energized and active as you age. Making healthy food choices is essential no matter what age you are.

We hope you found this information helpful. Medicare on Video is always happy to help and be your #1 resource for all things Medicare!

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