Healthy eating is important for people of all ages because high-quality nutrition helps to fight disease and slow down the aging process. If you want to improve your health, then you need to learn more about nutrition recommendations for your age group.
Nutrition for Older Adults
As you age, nutrition can be a challenge because it becomes harder to get sufficient calories and nutrients. The digestive system isn’t as effective at absorbing the nutrients that are needed, leaving your body depleted of essential vitamins and minerals. At the same time, the taste of food declines, which often decreases appetite.
The Dietary Guidelines for Americans suggests that older adults should follow these suggestions:
- Eat plenty of vegetables and fruit, focusing on brightly colored vegetables such as spinach, beets, and carrots.
- Choose whole grains and consume at least 3 ounces each day.
- Increase your consumption of peas, beans, and fish to improve the variety of protein sources.
- Maintain bone health with three servings of vitamin D-fortified low-fat dairy products, such as cheese, yogurt, or milk.
- Cook with healthy fats, including monounsaturated and polyunsaturated fats.
Super-Charge Your Diet with Superfoods
In addition to following a balanced diet, there are several ingredients that you can eat to boost your nutrition. These foods are packed with antioxidants and other compounds that protect your health and decrease the risk of disease:
- Dark Chocolate: This ingredient can decrease the risk of stroke, boost memory, protect brain health, and lower blood pressure.
- Blueberries: Slow down the uptake of sugar into the bloodstream, helping to reduce the risk of diabetes.
- Apples: A great source of fiber that can help with managing cholesterol and maintaining blood sugar levels. Potassium in apples is beneficial to reduce the risk of heart disease and manage blood pressure.
- Broccoli: Research studies have shown that broccoli can be beneficial to reduce the risk of colon, prostate, breast, and liver cancer.
- Coffee: Did you know that a morning cup of coffee can decrease your risk of stroke and heart disease? Limit your consumption to two cups or less per day.
If you are looking for other ways to improve your diet, then you might consider the benefits of talking to a nutritionist or health professional. Here at Windward Life Care, we can help you find the best resources for your situation. Talk to us for more information!