Growing old is an undeniable reality of life that cannot be stopped or altered in any manner. If you are growing old and the fear of losing your health and well-being is threatening you, it’s time that you learn about some nutritional tips for seniors that will help you to eat smart and at the right time.
Though taking care of your nutritional needs is essential all the time, it is particularly essential as you grow old because if you don’t pay attention, you will need to visit the doctor quite often and live off medications. If things get worse, you may also lose your ability to stay independent. In such a situation, you might have to buy a transport chair from HaloHealthCare. So, stay free and independent by trying these tips that boost senior health.
Eat the Rainbow
The first thing you need to remember is that your plate should have a lot of varied colors and flavors. Make sure that the foods you eat have varied tastes, colors, and texture. It will ensure that your body gets all the nutrition it needs. If even after having healthy and varied foods, your body still needs a nutrient, you can always buy authentic supplements. In a day, you should have some amounts of vegetables & fruits, lean protein, whole grains, and low-fat dairy.
Read the Food Labels
If you want to have only nutritious foods that allow you to stay healthy and be active even in old age, you should make sure that you read the nutrition facts labels of every food you buy. The best idea would be to buy whole foods available in the meat, produce and dairy sections. Make sure that the foods you select have low fat, sodium levels, and added sugars. You should also stay aware of changes that keep coming in Canada’s food labeling.
Control the Portions
As you age, your metabolism slows down and hence, you can’t eat anything you want and in any quantity you want. It is advised that you talk to a nutritionist about how many calories you should consume in a day and stick to that number. If you have been a large eater for a long period then adjusting to portions will take some time and effort so, you should have patience.
Staying hydrated with water and clear liquids is the best thing you can do for your body. Water helps in flushing out the toxins and lets you digest food easily. Water also keeps your skin, hair, and nails healthy. If consuming a lot of water is a problem for you, you can also switch to fresh fruit juices, fat-free dairy products and low salt & sugar tea or coffee. To know more about why hydration is necessary, read this.
Create Meal Plans
One of the most common mistakes seniors make that stops them from sticking to nutritious food and tempts them to indulge in unhealthy foods is that they munch on snacks. To avoid this, a senior should plan his or her meals a week in advance. If you don’t have the time to cook every day, you can cook food in batches on the weekends and have them stored in a freezer until you are ready to consume them. If you feel the need to snack even despite having a meal plan, you should indulge in only fresh fruits and make them your preferred snack option.
Reduce Salt Use
Overconsumption of salt and sodium is a serious concern as it can lead to many health issues like high blood pressure or heart/kidney issues, especially in seniors. So, you should try to minimize the use of table salt and switch to fresh herbs and spices like basil, sage, turmeric, rosemary, Cayenne pepper, etc. It would also be excellent if you grow these herbs in your garden or buy them fresh from the farmer’s market only on the day you plan to use them. Remember, fresh is always the best.
Control the Sweet Tooth
Controlling the sweet tooth is essential for seniors because an excess of sugar can lead to problems like diabetes. You should have only one sweet treat in a day and ensure that it is a healthier version. For instance, if you like to indulge in chocolate, you should have dark chocolate rather than milk chocolate. It would also be smart to avoid processed sugars and stick to fruit sugars or sweet peppers or even yams.
Know the Fats
You would also be smart to eliminate Tran’s fats and saturated fats from your diet. Be sure that you don’t eliminate polyunsaturated or monounsaturated fats from your diet as they are essential for your health and well-being. They can protect you from disease while enhancing your mood and mental health. Some reliable sources of healthy fats are nuts, avocados, olive oil, and fish. Include them in your diet if you want to stay healthy and live a disease-free life.