It’s no secret healthy eating contributes to decreased risk of chronic diseases and better overall well being. And, as we age, our dietary needs change. As an older adult, specific nutrients will help you increase mental sharpness, resist illnesses and increase energy levels.
And now it seems everyone—from your doctor and family members to the articles you read online—is urging you to make more health-conscious diet choices to increase your ability to remain independent as you age. But where do you start?
Luckily, eating healthy doesn’t mean giving up delicious meals and tasty treats—it just means changing up recipes and habits to include more of the nutritious foods that will help prolong your health.
To help you on the path to healthier eating, consider including the following in your diet:
1. Fresh Fruit
When it comes to flavor and nutritional density, it’s hard to beat the benefits of fresh fruit. Fruits like bananas, mangoes and papayas are high in potassium—which reduces the risk of heart disease, stroke and loss of bone density. Blueberries and cranberries are rich in antioxidants that support your immune system, and citrus fruits like oranges, grapefruit and tangerines are filled with flavonoids that may help prevent plaque from forming in the arteries.
Just make sure the fruit you choose is fresh. Avoid canned fruits that contain sugary juices, syrup and unnatural preservatives.
2. Whole Grains
Many diet fads warn against grains but, unless you have a diagnosed gluten intolerance, whole grains are far too beneficial to avoid. “You’re getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health,” says Lilian Cheung, DSc, RD, an educator at the Harvard School of Public Health. From brown rice to whole wheat bread, oats to barley, there is no shortage of tasty and filling whole grains to meet your suggested three to five per day.
3. Leafy Greens
As a kid, your mom always begged you to eat your greens and, as a parent, you likely had to do the same. And for good reason—kale, spinach and Swiss chard contain vitamin K, which helps stave off cardiovascular disease and kidney stones. These leafy greens are also rich in calcium, which helps maintain strong bones, and beta carotene, which promotes vision and eye health.
To get the greatest benefits, eat your greens raw—such as in a salad, or blended with fruit into a tasty smoothie.
4. Omega-3 Fatty Acids
As an older adult, you may experience stiffness and joint pain as well as an increased risk of heart disease from elevated triglyceride levels and dementia. Omega-3 fatty acids, found primarily in fish, walnuts and flax seed, can help reduce your risk for all of the above. It also may help boost the effectiveness of anti-inflammatory drugs.
5. Green Tea
Trying to kick your coffee addiction? Switch to green tea instead. Green tea is full of antioxidants and polyphenols that help reduce cholesterol, fight cancer and boost metabolism. Green tea also contains L-theanine, which has been shown to help decrease anxiety and improve concentration.
If you’re looking to feel better, reach or maintain your target weight and commit to a healthier lifestyle , a diet filled with nutritious foods can be your most powerful tool. Of course, be sure to consult your doctor before beginning any diet regimen.
Looking to learn more about how seniors are changing the face to retirement? Click here to read our guide, Aging in Place: A Popular Trend for a New Generation of Seniors.
