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Eating healthy is vital at any age. It becomes even more important as we reach midlife and beyond. As we grow older, eating well can improve mental sharpness, boost energy, increase resistance to illness and encourage a great sense of well-being. Healthy eating does change a little as you age. Hence, we’ve done our research and compiled some healthy eating tips for the seniors.
What to put on your plate when you’re 65+
- Fruits and Vegetables
Fruits and vegetables are rich in important nutrients and fibre. Eating five or more portions of fruits and vegetables with different colours a day can help prevent heart disease and some types of cancer.
- Rice, bread, grains and other starchy carbohydrates
Whole grain and fortified foods are good sources of energy, fibre and B vitamins. Consume higher-fibre, wholegrain varieties such as brown rice, breakfast cereals and whole oats.
- Lean meats and poultry, fish, eggs, nuts and other proteins
Our body is mostly composed of proteins, after water. In fact, one should always have protein in its diet as it is the main component of cells, and is essential to one’s life.
Apart from the ones above, fat-free and low-fat milk, cheese and yoghurt are some examples of dairy which are also good alternatives of protein. They also supply vitamins A, D and B12, calcium and other important nutrients.
- Healthy Oils
Toss your butter, cream, cooking margarine, coconut as well as palm oil aside and swap them with unsaturated fats extracted from oils, spreads, nut butters and pastes, and avocado.
- Herbs and Spices
The usage of a variety of herbs and spices to enhance flavour of foods is recommended to reduce the need to add salt.
Tips for healthy eating habits
- Drink plenty of fluids. Fluids can come from water, tea, coffee, soup, and fruits and vegetables.
- Know what a healthy plate looks like.
- Know your portion and how much to eat.
- Limit the intake of foods and drinks containing added salt, sugars and saturated fats.
- Limit alcohol intake.
- Read the Nutrition Facts label before purchasing an item.
Fundamentally, healthy eating is about enjoying fresh, tasty food, and wholesome ingredients. Regardless of your age and previous eating habits, it is never too late to change and improve your diet. Giving the body the right nutrients and maintaining a healthy weight is able to help seniors to stay active and independent.
The information above is meant for educational purposes only. Please seek professional advices from your healthcare providers for detailed explanations.