Ways To Eat Healthy As You Are Getting Older

                                        

Hello, today has been hectic so I guess I will be answering one question my Mother is always asking me..... "What foods do I need to be taking now as I am getting older?"

Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel vibrant and healthy, inside and out.

• Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.
• Sharpen the mind – Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age.
• Feel better – Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.

Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for 1½ to 2 servings or more each day. Avoid monotony, the more colorful the more interesting...choose a variety of fruits.

Veggies – Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as cucumber, spinach, and broccoli as well as orange and yellow vegetables, such as carrots. Try for 2 to 2½ cups of veggies every day.

Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures because as you age the body cannot store Calcium, if it is lacking in the diet, the body takes from the bone stores. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include broccoli, almonds, and soft bones from fish etc.

Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber examples include oats, almonds, whole nuts. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of whole grain bread).
Eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, help you lose weight, and boost your immune system and overall health. As you age, your digestion becomes less efficient, so it’s important to include enough fiber in your diet. 

Protein – Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight. This translates to 68 to 102g of high-quality protein per day for a person weighing 150 lbs. (0.5 g of protein per lb. of body weight is close enough). Try to divide your protein intake equally among meals. It’s important to vary your sources of protein instead of relying on red meat, including more fish, beans, peas, eggs, nuts, seeds, and low-fat milk and cheese in your diet.

Water – As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst is may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.

Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.Good dietary sources are eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12.

Vitamin D – We get most of our vitamin D intake—essential to absorbing calcium and boosting muscles—through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure. Good dietary sources include lean meats, poultry, fish, beans, eggs, and nuts. Fatty fish such as salmon, tuna, and mackerel are very good sources of vitamin D. Small amounts of vitamin D are also found in beef liver and egg yolks.

Quick notes:
- Reduce Sodium.
- Avoid skipping meals.
- Look for hidden sugar.
- Cook smart, saute or steam your vegetables as boiling drains nutrients.
- Variety, variety, variety. 

Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends.





Reference:
- Helpguide.org. "Eating Well As You Age: Nutrition and Diet Tips for Healthy Eating as You Age".