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Many people do not realize that the foods we put into our bodies can directly impact how our bodies look and feel. This is one reason why it is important that we be mindful about the foods we choose to eat. March is Nutrition Awareness Month so we are focusing on how food impacts our body and our lives.
Eating healthfully and having an active lifestyle can support healthy aging. There are small changes that can be made to what we eat that may help to reduce the risk of many chronic diseases such as diabetes and heart disease. Since food provides fuel to the body, it is recommended that a healthy diet consist primarily of whole grains, lean meats, fish and poultry as well as fresh fruits and vegetables and low-fat or non-fat dairy products. Being mindful of portion control is another important part of eating healthy since eating too much of anything is not good for our body.
Below are tips to help you meet your body’s nutrient needs and reduce the risk of some diseases:
- Enjoying foods from each food group helps reduce the risk of developing of some chronic diseases. Choosing foods with little to no added sugar, saturated fats, and sodium can help. Check out this resource from USDA My Plate to help you with limiting your sugar, saturated fats, and sodium intake.
- Appropriate sodium intake is important to be mindful of since too much of it can lead to an increased risk of heart disease and other chronic diseases. Consider reducing your sodium intake with seasonings such as herbs and citrus such as lemon juice.
- It is important to eat enough protein each day in order to maintain muscle mass. Try adding seafood, dairy or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
- Chopped or sliced fruits and vegetables are a great healthy snack or small meal option. If slicing or chopping things is difficult, look for pre-cut options in the grocery store. If purchasing fresh fruits and vegetables is expensive, look and see if your county has a program for older adults to get fresh fruit and vegetables at a reduced cost.
- Being mindful of supplements and fortified foods is also important. B12 is often a vitamin that many providers want their patients to consume. Speak to your provider to see if there are certain vitamins or supplements, they want you to look for.
- Staying hydrated is vital. Drink plenty of water throughout the day to help stay hydrated as it aids in the digestion of food and absorption of nutrients. Try to avoid sugary drinks as they can make you more dehydrated.
- Try adding soups and smoothies to your normal diet. They are a great way to build fresh fruits and vegetables into your normal eating routine and are great for the body.
Making changes to the foods we eat can be difficult sometimes. If you are having a difficult time making changes or are not sure where to start, read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults that includes easy recipes.
For more information on nutrition or healthy eating tips, please contact VITALity Catholic Healthcare Services. Until next time, stay healthy and safe.
