Healthy Living: 10 Best Tips

Everyone needs to pay attention to what they eat, especially if there are specific restrictions in their diet. The good news is that great nutritional resources exist to help seniors stay healthy AND happy! However, that’s easier said than done, and it can be tough to reduce sugar, fat, and sodium while maintaining flavor in your meals.

 Healthy living starts in the kitchen.

In addition to the advice of doctors and nutritional professionals, there’s an endless supply of recipes and even meal plans that can be found on the internet while researching healthy eating. Here are a handful of ways in which seniors can practice or improve their eating lifestyle.

Ten tips to promote a healthy lifestyle

1. Drinking water is a great way to make sure your body is receiving all the care it needs!
2. Stay hydrated. As simple as this tip might seem, it’s one of the most crucial. Every cell, organ, and tissue in your body counts on the water you consume to help you function properly. In addition to drinking water, herbal tea and vegetable or fruit juices supply a substantial amount of hydration.
3. Read the nutrition facts labels. Food packaging can often be deceiving. Make sure you take the extra time to look at the nutrition facts at the grocery store when purchasing food. Pay attention to the serving size and how many servings are actually getting eaten. Also, if you’re buying groceries on behalf of an older adult, follow any dietary restrictions/recommendations specific to that person.
4. Keep it colorful. Have you ever been told that it’s best to have more color on your plate? Think green, orange, red, and purple when it comes to veggies and fruit. (And article dyes don’t count!)
5. Choose foods that are high in fiber. To help control and regulate the speed of digestion, choose the foods that supply fiber en mass. This includes. 
   1. 1. Split peas
      2. Lima beans
      3. Black beans 
      4. Broccoli
      5. Peas
6. Remember to incorporate Vitamin D. Older adults are highly recommended to include Vitamin D in their diets, as it’s essential for muscle and bone function. In fact, Vitamin D can assist in fall and osteoporotic fracture prevention, leading to fewer visits to the emergency room. Vitamin D is found in supplements, foods, and exposure to sunlight.
7. Incorporating calcium-rich foods (including dairy, nuts, leafy greens, and fish) helps protect and maintain your bones.
8. Limit sodium intake. Hypertension (high blood pressure) can be reduced or avoided by consuming lower sodium food, such as fresh or frozen fruits, dry beans, unsalted nuts, grains, brown rice, and oats. Be careful when eating out, as some restaurant-prepared meals are loaded with sodium.
9. Don’t rush. Many studies show eating slowly is beneficial to the body. Think: smaller bites + slower eating + more chewing = better digestion! Eating a nutritious meal should be a marathon, not a sprint.
10. Consider probiotics. Gut health is essential at any age. Some benefits of taking probiotics include increased levels of bifidobacteria, reduction of constipation, and enhanced immunity. Probiotics are available in foods, such as milk, juices, soy beverages, and yogurt.
11. Eat with a friend. For seniors, simply eating with a friend or family member combats malnutrition. In social settings, aging adults tend to eat more and make better food choices. Plus, laughter and conversation make a meal much more enjoyable.
12. Don’t forget your Omega 3’s. Eating foods high in Omega-3’s, such as fish and nuts, does wonders for the body. It decreases chances for heart disease and stroke and improves general brain function, including memory and Parkinson’s disease.

With the right resources, a healthy lifestyle is accessible no matter your age. For some older adults, it’s important to have a caregiver who knows their nutritional needs, inside and out. A healthier you is around the corner!