Eating a healthy diet becomes more important as you age. Your body uses nutrients differently and if you are on any type of medication it may interfere with vitamin absorption. By making healthy food choices you can keep your body strong and energetic while keeping your mind sharp. The foods below should always be on your shopping list when you go to the grocery store.
Varied Vegetables and Fruit
When it comes to fruit and vegetables, it’s true that variety is the spice of life. Red, green, yellow and orange vegetables in the darkest shades you can find will also provide the most nutrients. Purchase a variety of berries such as blueberries, strawberries, raspberries and blackberries. Cherries are exceptionally good for you and leafy vegetables can be filling while providing your body with a variety of vitamins.
Dairy Products
As you age, your calcium needs increase. Not having enough calcium in your diet can lead to osteoporosis. Look for low fat milk, cheese, yogurt and eggs to round out your diet and provide protein and calcium.
Protein
Sources of protein include many other options besides meat. If you are choosing meat or poultry, look for lean choices. Make your portions small. Beans, legumes and nuts as well as dairy products also provide protein. Fill your plate with lots of vegetables and only small amounts of meat or poultry.
Fish and Omega-3
Two servings per week of fatty fish will provide enough healthy omega-3. Fatty fish include salmon, tuna and mackerel. For those who don’t like fish, add flaxseed to your meals. It can be sprinkled on salads and added to soups. Flaxseed is an excellent source of omega-3.
Use herbs and spices while cooking. As we grow older we may lose some of our sense of taste or smell. For those with dental issues, try eating softer food. Unsweetened canned fruit or canned tuna are examples of choices you can make if you find it hard to chew. Read the labels when purchasing. This way you can find out the ingredients of what you are buying. The healthiest food choices for you may not always be the same as someone else’s choices. Speak with your doctor about the best diet for you and any supplements you may need. To read the full article on what to eat as you age, click here.
