The top healthy living nutrition secrets for seniors.
As the saying goes, “we are what we eat”. Perhaps the single most important factor in our health, quality of life, and longevity is what we eat and drink. A diet high in fats, sugars, and salt not only causes obesity but also cardiovascular problems. Moreover, ingesting too much soda and alcohol, as well as tobacco and drugs will have a negative impact on longevity. On the other hand, a diet consisting of leafy vegetables and fruits (the brighter and more colorful, the better), legumes and grains, quality proteins, fruits/berries, and staying well hydrated with water have been proven to improve quality of life and increase life expectancy. In addition, enjoying “treats” like sweets, salty snacks, and alcohol in moderation also has its benefits.
But, what are the specific benefits of a healthy diet? Likewise, how does a person know what the right foods and guidelines are to eating that they can follow? More studies than can be counted have been done over the years measuring the impact of healthy eating habits and the proof-positive is irrefutable. Above all, when it comes to what you eat and drink, the benefits are almost too numerous to list. However, the most important key benefits would include preventing: obesity, heart disease, high blood pressure, diabetes, osteoporosis, cancer, liver disease, and Alzheimer’s. Additionally, proper nutrition can also have an impact on your energy level, the appearance of your skin and hair, and your sex life!
So, how do you improve quality of life and increase life expectancy? Here is the top healthy living nutrition for seniors plus secrets that can supercharge your diet and your health!
1. Eat foods rich in these minerals and nutrients
- Vitamin B, C, and D
- Omega 3 fatty acids
- Calcium
2. Eat foods and use oils rich in “Good Fats”
- Monounsaturated fats
- Polyunsaturated fats
3. Avoid sodium, sugar, and processed foods
4. Focus on eating these Food types
- Fruit
- Veggies
- Calcium
- Grains
- Protein
5. Treat yourself like a superhero by eating these “Super Foods”
- Nuts
- Berries and Kiwi
- Yogurt
- Eggs
- Quinoa
- Beans/ Legumes/Lentils
- Fish
- Sweet potato
- Broccoli
6. Make sure you are staying hydrated by drinking plenty of the right liquids
- Water
- Coconut water
- Green Tea
- Milk
7. Stick to smart eating strategies
- Reduce sodium
- Reduce sugar
- Eat high-quality proteins
- Cook with “good” fats
- Avoid eating “bad” carbs
- Add more fiber to your diet
- Avoid skipping meals
Bonus! Five Best kept secrets that can supercharge your diet and your health!
- Berries are rich in antioxidants. Thus, they help your body fight free radicals that can lead to illness. Moreover, these antioxidants help the learning and memory centers in the brain. As a result, berries help prevent memory loss and Alzheimer’s. Lastly, they can help prevent diabetes, heart disease, high blood pressure, cancer, and UTIs.
- Red wine has been found to have anti-aging and anti-memory loss properties. In other words, it helps blood cells flow better to the brain.
- Green tea is high in antioxidants to fight cancer, lower cholesterol, lower risk of type II diabetes, fight heart disease, improve eyesight, improve brain function, and can act as a fat burner.
- Take the “Crayola Challenge”. In other words, try to have five different colors on your plate. The richer the color, thus the richer the nutrients. For example, try adding brightly colored choices such as blackberries, melons, yams, spinach, tomatoes, zucchini, eggplant, and peppers.
- Psyllium is the husk of the Plantago seed which contains a spongy fiber that reduces appetite, improves digestion, and cleanses the system with regularity.
Healthy living nutrition for seniors doesn’t have to be difficult. Above all, eating and drinking are essential to a healthy life. Therefore, the more you focus on fresh foods and quality ingredients prepared daily, instead of fast food, junk food, and processed food the better your diet and health will be. Healthy eating is economical, delicious, easy to prepare, and can invite social opportunities. It is important to live a purposeful life because it will make you strive to be healthy of mind, body, and in your attitude. In short, remember, you are what you eat.