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How to Eat Well as you Age

How To Eat Well As You Age

Eating well is very important for people of all ages as it can affect how you feel, how much energy you have, and your thinking power. It’s never too late to change your diet and start eating healthy.

Why You Should Eat Healthy

Eating well has a lot of benefits. By changing your diet to a healthier one you can:

  • Live Longer and Stronger
  • Eating a nutritious diet boosts your immunity helping to fight illness-causing toxins, and it keeps your weight in check, which educes the risk of heart disease. It can also reduce the risk of stroke, high-blood pressure, type-2 diabetes, bone loss, and cancer.

  • Sharpen Your Mind
  • By eating healthy foods such as nuts, fish, fruit, leafy vegetables, and foods packed with omega-3 fatty acids you can improve your focus and decrease your risk of developing Alheimer’s disease.

  • Feel Better
  • Wholesome meals boost your energy levels and help you look better, which can increase your confidence and self-esteem. When your body feels good, then you feel better as a whole.

What You Should Eat

Many people think that healthy food isn’t good food, but that’s not true. There are so many options you can choose from when eating healthy and endless ways to prepare the food. Here a few foods to focus on when switching to a nutritious diet.

  • Eat Protein At Each Meal
  • Protein is a very important part of everybody’s diet. By eating 20 to 30 grams of protein each day you can maintain muscle mass to stay strong. Try to eat fish as least twice a week as it is high in omega-3 fatty acids. Other options include lean meats, chicken, eggs, beans, nuts, and seeds.

  • Choose Whole Grains
  • Replace your flour products with whole grain flour for a diet with more nutrients and fiber. Try adding quinoa, brown rice, and oats to your diet for a simple and easy change.

  • Eat Your Fruits and Veggies
  • There are so many fruits and veggies to choose from that they never get old. Aim for 2 to 3 servings of fruit and 2 to 3 cups of veggies each day. If it’s hard to eat these everyday then measure out what need for the day and keep it with you to munch on all day.

  • Choose Foods High in Calcium
  • By consuming 1,200 milligrams of calcium every day through milk, yogurt, or cheese then it can help you maintain bone health. Non-dairy options include kale, broccoli, almonds, and tofu. As you age it is more likely to develop osteoporosis and bone fractures, and getting your daily intake of calcium can help prevent these things from happening.

  • Find Foods With Healthy Fats
  • Fat is very dense in calories so a small amount can keep you full for longer. The fats you want to focus on are monounsaturated fat and polyunsaturated fat. Foods with monounsaturated fat include olive oil, avocados, almonds, hazelnuts, pecans, and pumpkin and sesame seeds. Foods with polyunsaturated fat include fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Walnuts and flaxseed are also good sources for polyunsaturated fat.

Tips To Get Started

  • Drink Water
  • Drinking water helps to speed up your metabolism and also keeps you focused. Remember to sip water throughout the day to stay hydrated, avoid constipation and urinary tract infections.

  • Get Your Daily Intake of Vitamins
  • The recommended daily intake for Vitamin B is 2.4 micrograms in order to keep your nerves and blood healthy. To meet this goal eat foods that contain Vitamin B such as leafy greens, fish, poultry, and bananas, or take a supplement. Vitamin D is also very important especially for people who are obese or have limited sun exposure. Talk to your doctor about whether you need a Vitamin D supplement.

  • Avoid Trans Fat
  • Trans fat is very unhealthy and it can increase your risk of heart disease and stroke. Trans fat is found in commercially baker goods, packaged snack foods, and anything containing “partially hydrogenated oil” in the ingredients list. Don’t let the package advertisements saying no trans fat per serving. If the trans fat level is below a certain level per serving then the company can put 0 grams of trans fat in the nutrition facts. Always look at the ingredients list because that is where you will find whether there is trans fat or not.

  • Reduce Sugar in Your Diet
  • Do this a little bit at a time in order to give your taste buds time to adjust and wean yourself off the craving for sugar. Sugar turns to fat during the digestive process so it is best to limit your intake of sugar. A lot of times manufacturers will claim that a food is low fat, but will add sugar to make it taste better. Check labels and make sure there isn’t a lot of sugar and fat. Opt for sugar-free or no-sugar-added products.

  • Eat More Fiber
  • As you age, your digestive system becomes less efficient, so it’s important to get enough fiber in your diet. Good sources of fiber include whole grains, fruits, barley, oatmeal, beans, nuts and vegetable such as celery, carrots, and tomatoes.

  • Look at Portion Sizes
  • A lot of times we think we’re eating healthy and we may be, but if we are overeating then it doesn’t help very much. Look at the portion size for everything you eat. When you’re cooking use a small plate instead of a large one. It will help you to eat only what you need. Try to eat until you are comfortable, instead of full.

  • Remember to Exercise
  • Healthy eating is very important, but it’s only half of being healthy. Remember to exercise daily!


Medicare Plans Washington

If you are nearing or already 65 and would like more information on Medicare Plans in Washington State, please visit our Overview of Medicare, as well as our guide for those who are New to Medicare. For assistance in choosing a Medicare plan, contact us to get in touch with a licensed insurance agent today!

About the Author:kate

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