As we age, our bodies change in many ways, and these changes can impact our eating habits. Nutrients we need to stay healthy become harder to digest as our body ages, so it’s vital that adults eat well to maintain their health and quality of life in their golden years. This guide will show you how to eat well as you age to help keep you active and mobile throughout your golden years.
Know What a Healthy Plate Looks Like
Eating well as you age isn’t just about taking care of your body. It’s also about what to avoid. If you know how to recognize a healthy plate of food, then you can identify exactly what you should and shouldn’t be eating to help manage any digestive issues, maintain weight loss, or simply make sure that your meal is giving your body everything needs. The best way to ensure a healthy plate? Start with low-fat proteins (lean meat, fish), lots of vegetables (colorful ones!), and whole grains (whole wheat pasta or brown rice). Starchy carbs such as potatoes should be eaten in moderation and snacks like crackers and pretzels.
Look For Important Nutrients
Nutrients to look for as you age include zinc, calcium, and vitamins B6 and B12. Zinc helps maintain taste and smell. Calcium is important for healthy bones, while Vitamin B6 supports several functions in your body, including red blood cell production. Studies also show that people with low levels of Vitamin B12 have an increased risk of heart disease, according to Harvard Medical School. A diet rich in fruits and vegetables naturally includes nutrients like these. However, you can also take a multivitamin daily to help ensure you’re getting enough nutrients every day. Speak with your doctor before taking any dietary supplements or medications to avoid interactions between them.
Pick Healthy Fats
Like those found in nuts and fish, healthy fats are a great choice when you’re trying to eat well as you age. These foods have all sorts of vitamins and minerals that keep you strong and healthy for years to come. It’s important to note that some fat is essential for your body; it helps with muscle growth and protects your heart. But too much can lead to weight gain—it’s crucial to monitor your intake of healthy fats by checking nutritional labels at restaurants or cutting back on fried foods.
Stay Hydrated
Staying hydrated is a key component to overall health, but it’s even more important as you age. Drinking plenty of water will help your body stay hydrated and, more importantly, prevent dry mouth that can cause tooth decay and other serious issues. If you struggle with swallowing, consider using a straw or adding a little lemon juice to your water for taste. One 12-ounce glass of room temperature water has approximately 2 calories and 0 grams of fat, so there is no harm in drinking as much as you want!
Go for Dietary Fiber
Fiber is an essential part of any diet, but it’s especially important for adults in their golden years. Why? Fiber helps slow down your digestion and fills you up without adding calories to your diet. It can also help with heart health and weight management; in fact, aging adults who eat a high-fiber diet are less likely to develop diabetes or heart disease.
