As the Academy of Nutrition and Dietetics continues to celebrate National Nutrition Month® with the theme, "Put Your Best Fork Forward", they encourage everyone to make long-lasting, healthy changes that will lead to renewed energy and help you age well.
The Academy recommends following a Total Body Diet lifestyle to help you reach your health and wellness goals. There are three principles to follow:
- 1. Balance your diet with foods from all food groups.
- 2. Get active every day with enjoyable movement.
- 3. Make your mental health a priority by fostering a positive attitude.
Total Body Diet
Foods that are high in sugar tend to be low in fiber, protein, and fat. For continuous energy throughout the day, eat meals that are high in fiber, lean protein, and healthy fats. Space your meals and snacks about three to four hours apart. Here are more ideas to help you follow the Total Body Diet:
- Plan at least one meatless day into your week. Pile your plate with colorful vegetables!
- Fuel your brain with foods like fruit, vegetables, whole grains, nuts, seeds, fish and avocados.
- Clean out your pantry, fridge, and freezer - get rid of foods with a lot of added sugar, solid fat, and salt.
- Drink water instead of sugary drinks.
- Make physical activity a routine part of your day. Do activities that you enjoy!
- Sit less! Stand while working with a standing desk and walk during your breaks.
- Aim for 7-9 hours of restful sleep every night!
For more details on the Total Body Diet read Total Body Diet for Dummies by Victoria Shanta Retelny, RDN, LDN and the Academy of Nutrition and Dietetics.
Nutrition for Seniors
Seniors have unique nutrition needs to consider. The most obvious difference between meals for seniors and meals for younger adults is portion sizes. As people age, their caloric requirements decrease, so senior meals should be smaller. Many restaurants now offer smaller menu options, though eating proper portions at home can still be a challenge! A great solution for perfectly portioned meals is to consider a meal delivery service. Home-delivered meals are pre-portioned, nutritionally balanced, and are tailored to meet the special dietary needs of older adults.