Healthy eating is a necessary part of wellness at any age. The habits we create with food today will impact our health tomorrow and years into the future. Proper nutrition can help prevent and manage diseases and conditions, lower injury risk, manage weight, and provide adequate energy as we age. Consider the following tips to age gracefully with healthier eating.
Variety is Key
Eating various foods can help ensure the intake of numerous essential nutrients. Eat the rainbow when it comes to fruits and vegetables. The colors of these foods depict different nutrients, so eating an assortment will help avoid gaps in vitamins, minerals, and fiber. Incorporating foods from each food group will create a more balanced diet, including recommended nutrients for older adults like potassium, calcium, vitamin D, dietary fiber, and vitamin B12 (My Plate1). Prioritizing nutrient-dense foods you want to include in your daily diet keeps the focus positive rather than giving yourself a list of restrictions.
Incorporate Adequate Protein
It is typical to lose muscle mass with age. Eating adequate amounts of protein each day can help preserve muscle. Our muscle mass is essential for aging because it provides strength and power to complete daily activities. It also serves as our body’s support system for our bones and joints, which increases stability and lowers the risk of injury. Talk with your doctor or a dietitian for a recommended amount of protein based on your needs and activity level.
Keep an Eye on Sodium and Added Sugar
Sodium and added sugar can add up quickly in our daily food choices. Too much can increase the risk of things like hypertension, diabetes, heart disease, obesity, and more. The American Heart Association2 recommends limiting sodium intake to no more than 2,300mg per day, with an optimal limit closer to 1,500mg per day. Manage sodium intake by limiting packaged or restaurant-prepared foods and seasoning with sodium-free herbs and spices when cooking. For added sugar, the American Heart Association3 recommends no more than 36g for men and no more than 25g for women. Lower your added sugar intake by limiting sugary drinks, watching portions, and choosing naturally sweetened foods like fruit.
Choose Healthy Drinks
Proper hydration is imperative for organ and immune function, digestion, nutrient absorption, and joint lubrication. However, the sense of thirst often decreases with age, so it is vital to prioritize hydration. Keep a water bottle with you throughout the day for a convenient reminder. Choose beverages other than water wisely. Sugary drinks like soda pop, juice, and sweetened coffee or tea can be full of empty calories and quickly exceed the daily recommendation of added sugar.
Continue Reading September 2024 Newsletter: Building Bonds and Health: Incorporating Wellness into Family Life