Healthy eating when you are older
As you get older, eating less will help you improve mental activeness, increase your resistance to illness and boost your energy levels. As you grow older, eating a healthy diet can help you to improve mental acuteness. Eating healthy also gives a positive outlook and staying emotionally balanced.
Some points are important for you
1. Live longer and stronger
Good and healthy nutrition can fight illness-causing toxins, boost immunity, keeps your weight proper which reduces the risk of heart disease, stroke, high blood pressure, type 2 diabetes, cancer.
Doing physical activity and having a balanced diet can also contribute to enhanced independence as you age.
2. Sharpen your mind
People who eat fruits, leafy vegetables, fish, and nuts packed Omega 3 fatty acids may be able to improve focus and decrease their risk of Alzheimer’s disease. Having antioxidants in your food and drinks like antioxidant-rich green tea may help you enhance memory and mental alertness as you age.
3. Feel better
The wholesome meal will help you look better resulting in boosting your mood and self-esteem. All of this is connected when your body feels good you feel happier inside and out.
4. Eat plenty of fruits and vegetables
Break the apple and banana split and go for colors-rich picklings like berries or muskmelon. Aim for 2-3 servings a day when it comes to veggies; choose antioxidant-rich dark leafy vegetables such as Kale spinach and broccoli as well as colorful vegetables such as carrot and squash
5. Choose calcium for bone health
Maintaining bone health as you age depends on adequate calcium intake to prevent any disease or miss happening. Good sources include milk, yogurt, cheese, or non-dairy source like tofu, kale, broccoli, almonds
6. Go ‘good fat’ not ‘no fat’
Rather than trying to cut out fat from your diet focus on enjoying healthy fats such as Omega 3 that can protect your body against disease and support your mood and brain function.
7. Vary your source of protein
As you eat high-quality protein can improve your mood boost your resistance to stress, anxiety, and depression, and even help you to think more clearly. However eating too much protein from process and meat products such as hot dogs, bacon may increase your risk of heart disease and other health problems. For a healthy diet, try and include beans, peas, nuts, and seeds in your diet.
9. Eat more fiber
Daily fiber can do so much more than keeping your regular. It can decrease your risk of heart disease, stroke, and diabetes and improve the health of your skin and help you lose weight. As you eat your digestion becomes less efficient so it is important to include fiber in your diet. Women over 50 should eat at least 21 gm / daily. For men aged 50 at least 30gm/daily.
10. Be smart about carbs
Choose whole grains and cut down on sugar and refined carbs. While our senses to taste and smell diminish with age we retain the ability to distinguish sweet tastes the longest, leading many old people to consume more sugar and carbs and healthy. Unlike complex carbs that are fiber-rich, simple carbs (white flour, refined sugar) can lead to a spike in blood sugar followed by a rapid crash which leaves you feeling hungry and proud to overeating.