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Healthy Eating

As you grow older, you may notice that your taste buds just aren’t what they used to be when you were younger. Unfortunately, one of the many joys of growing older is losing a few taste buds and taste receptors. This means that suddenly you may start to reach for the salt and pepper shaker a bit more just to bring some flavour to your foods.

 

Even though it is super tempting to reach for the salt shaker and douse all of your food, its better for your overall health if you push the salt shaker away.  Eating right and adding flavor to your food can be easy and fun. Here are 5 tips on how to eat healthier and still love all of the food that you eat.

 

1. Fruits and Vegetables

No matter what information about healthy eating you hear on the news, from your doctor, or on the internet, fruits and vegetables should always be a large part of your diet. Fruits and vegetables are a great source of vitamins, minerals and fiber. Plus, they are typically a cheap, easy way to add nutrition to your diet.

 

The easiest and most flavourful way to add fruits and veggies to your diet is buy produce that is in season. If you follow the agricultural seasons, then you will easily be able to find delicious, inexpensive produce at your local grocery store. In season produce is also way more full of flavour than produce that has been shipped halfway around the world.

 

Fibre is a key nutrient in all fruits and vegetables and it is especially important for the elderly. Fiber keeps your digestive system working properly and prevents constipation, gas, and upset stomachs. As people grow older, their digestive system may start to slow down, making them more prone to constipation issues. Eating fiber in fresh fruits and vegetables can mitigate this issue and keep you feeling great. It is recommended that men eat at least 30 grams per day, while women need to eat at least 21 grams per day.

 

2. Lean Meats

Meat is a vital source of iron, protein, and micronutrients. It can be easily added to most meals and can give you the essential nutrients your body needs to stay healthy. The most beneficial part of meat is probably the protein. Your body breaks down protein into small compounds known as amino acids, then it utilises these amino acids to rebuild your cells and tissues.

 

When choosing what meats to incorporate into your diet, its best to stick with lean meats such as chicken. White meat has lower fat content than red meat and thus won’t raise your cholesterol like red meat does. Fish is another great option for meat. Most fish has a little higher fat content than chicken, but it is healthy fat that can contribute to lowering your cholesterol and keeping your skin, hair, and nails soft and smooth.

 

3. Whole Grains

Whole grains are a key part of a healthy diet no matter what age you are. Whole grains include oats, whole wheat, and brown rice. These types of grains have not been processed as much as white flour, white bread, or white rice. For this reason, whole grains have more fibre and often have more flavour.

 

Fibre is key for digestive health, but did you also know that it is vital for your heart health as well? Fibre can help lower your cholesterol and act as a mini vacuum cleaner in your blood vessels to clear plaques and keep your blood pumping.

 

4. Hydration

Hydration is key to keeping your body strong, healthy, and happy. Every cell in your body desires water and hydration and if you aren’t drinking enough, then your body will begin to feel run down, fatigued, and sluggish. Drinking water can have an amazing effect on how you feel, your energy levels, and your overall health.

You should shoot for 6-8 glasses of water per day in order to keep your body running in tip top shape.

 

5. Spice it Up

To add flavour to your foods, don’t be afraid to visit the spice aisle at the grocery store. Spices are a wonderful way to increase the flavour in your foods in a healthy manner. Salt is great spice, but too much salt can lead to high blood pressure and fluid retention. By experiencing with other spices, you can learn how to incorporate different ingredients into your cooking and cut down on you salt intake. Believe us, your taste buds will thank you later.

Eating healthy as you grow older is absolutely essential to staying healthy and feeling great. By choosing the right foods at the grocery store such as lean meats, whole grains, and fun new spices, you can increase your health and begin to see noticeable differences in your overall well being.

https://www.umh.org/assisted-independent-living-blog/bid/259804/The-Importance-of-Fiber-in-a-Senior-Citizen-s-Diet

https://www.ncoa.org/economic-security/benefits/food-and-nutrition/senior-nutrition/

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-older-adults