Proper nutrition is the key to aging well, and it has many health benefits. The vitamins and nutrients in food can help you fight diseases, boost your energy and help you sleep better.
Many senior citizens don’t receive adequately balanced meals, which leads to malnutrition. Malnutrition among seniors is directly correlated to the increasing diagnoses of diseases in the senior population. It is very important to consume the recommended amounts of nutrients every day in order to help your body age well.
Good Nutrition Can Prevent Disease
Consuming natural, minimally-processed foods maximizes the body’s intake of vitamins and minerals. These nutrients are necessary in order for the body to age well and fight against sicknesses and diseases. Multiple health studies have proven that some foods reduce the risk of, and may even prevent, certain chronic conditions.
We’ve composed a list of the most common diseases among seniors as well as the healthy foods to include in your diet to help prevent them.
- 1. Heart disease, also known as cardiovascular disease, is the No. 1 killer of Americans. If you have heart disease, it is recommended to limit the amount of total fat, saturated fat, cholesterol and sodium you eat each day. A few heart-healthy foods include salmon, nuts, tomatoes and dark chocolate (made up of at least 60 – 70 percent cocoa).
- 2. High blood pressure, also known as hypertension, is often referred to as the silent killer. Over time, high blood pressure can lead to heart disease, kidney disease and stroke. Foods that are high in potassium can help reduce your risk of hypertension. Some examples are bananas, potatoes and leafy greens such as spinach, collard greens and kale.
- 3. Diabetes comes in two forms, type 1 and type 2. Type 1 diabetes occurs when the body does not produce insulin. With the help of insulin therapy and a healthy diet, type 1 diabetes can be managed. Type 2 diabetes occurs when there is a problem with your body that causes your blood glucose (sugar) levels to rise higher than normal. Type 2 diabetes can be prevented or delayed with a healthy lifestyle. Diabetic meals should be low in sugar and carbohydrates. Eating cherries, avocados and cinnamon are great because they are linked to reducing blood sugar levels.
Benefit From a Healthy Diet
A healthy diet consists of a balance between fruits, vegetables, whole grains, nuts, meat and healthy fats. Every meal you eat has the potential to help your body perform successfully. Aside from reducing the risk of diseases, the nutritious meals you eat can also boost your metabolism, improve your mood and help you sleep better at night. Eating an adequate amount of micronutrients including iron, omega-3 fatty acid and folic acid will ensure a positive food-mood relationship.
Make Small Changes
You don’t have to adjust your diet all at once. Start with small changes like switching from a sugary breakfast cereal to a whole grain cereal or oatmeal. Or, snacking on fresh fruits and vegetables instead of processed foods like crackers and chips.
In addition to making small changes, set small, realistic goals to help you acheive your end result. If your end goal is to have as much energy at the end of the day as you do in the morning by three months from now, setting small goals such as getting seven hours of sleep every night, buying more fruits and vegetables when grocery shopping and drinking eight glasses of water daily are great starting points. Achieving these small goals will keep you motivated on your end result, and they'll improve your overall health.
Eating Well on a Budget
Eating healthy doesn't have to be expensive. We’ve created some helpful tips for eating right on a budget. One way to stick to your grocery budget is to create a grocery list. Creating a grocery list ensures you won’t forget any items you need for the week, and it makes you less likely to purchase junk foods, as they are not on the list.