5 Healthy Foods for Seniors
As we get older, it is important that we eat healthily. Nutrition plays a bigger part in our health than we realize. Good nutrition leads to a stronger immune system, can help fight off illnesses, and improves your overall well-being. By eating fruits, leafy greens, fish, and nuts, you can decrease your risk for Alzheimer’s disease, as well as improve other parts of your health. See the list below for foods to add to your diet.
Fruits and Vegetables
- We’ve been told since we were kids that fruits and vegetables are good for us. But what fruits and veggies specifically should we include in our diet? Ph.D., RD Diane Stadler says you should gravitate towards colorful fruits and vegetables, “The darker the red, green, yellow, and orange — they’re the foods that have a function.” The deep colors indicate they are rich with vitamins and antioxidants. Specifically, blueberries, raspberries, and dark cherries are ideal fruits for Seniors. These contain great sources of fiber and Vitamin A. As for vegetables, leafy greens like spinach, kale, and chard are great for you. They contain Vitamin A and C, and folate. If you are worried about having access to produce, don’t worry- the nutrients in frozen fruits and vegetables are just as good as if they were fresh.
- As you get older, our need for calcium is higher. Diary is a recommended way to get calcium into your diet, as dairy products have very high levels of calcium in them. Diary is also a great source of vitamin D, which is essential for healthy bones. Try to stick to low-fat or fat-free dairy options. As we age, our bodies work harder to produce vitamin but just exposure to the sun.
- These are full of B vitamins and fiber, and whole grain foods are very easy to find at your local grocery store! In addition to whole grain bread, there are usually whole grain alternatives for foods like oatmeal, cereal, and even quinoa, which has an incredible amount of protein as well. The USDA recommends making at leat half of your plate whole grains. Whole grains are fiber and nutrient rich foods that will aid your digestion and protect your heart.
- Protein is in a lot of foods, most commonly knows for being in fish, poultry, and meat. But, if you are eating meat, make sure it is lean. Meats with fat contain a lot of bad cholesterol, which can be dangerous as we age. Foods like beans, eggs, chicken, and eggs are also excellent sources of protein.
- Fish has excellent sources of omega-3 fatty acids, which are great for you. Oily fish like salmon, tuna, and mackerel are ideal. Two servings a week of fatty fish will meet your requirements for healthy fat.
When eating these healthy foods, don’t forget about portion control!
Your recommended daily amount (RDA) depends on your age, gender, and lifestyle. The average woman over 50’s RDA is about 1,700 calories a day. The average man over 50’s RDA is about 2,200 calories a day. Your portion control depends on your RDA.
If you have any questions, please leave them in the comments below!
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