Fun and Fabulous #2: Eat Well

Importance of eating well

Now you’re probably wondering why it’s necessary to change diet in the first place.

Benefits of eating well are numerous; here are some of them:

• Regulation of metabolic rate
• Healthier eyes, kidneys, liver, heart, and other organs 
• Improved brain function and cognitive abilities 
• More effective management of chronic illnesses such as diabetes, hypertension, and others
• Stronger immune system 
• Successful weight management 
• Energy boost 
• Healthier and happier life

How to eat well

A common misconception is that eating well requires ditching everything you like to eat.

But the truth is that it's all about the balance. Moderation is crucial.

Excessive eating of certain food groups can negatively affect your health in many ways. 

That being said, when you strive to eat moderately, it becomes easier to manage health problems or prevent them, even at an older age.   

Eat nutrient-rich foods

As we age, our body requires a lower amount of calories to function properly, but the nutritional needs remain the same or increase.

Many diseases and health conditions occur due to nutritional deficiencies, so it's crucial to focus on the intake of nutrient-rich foods.

Make sure that a vast majority of your daily calorie intake comes from fruits, vegetables, beans and lentils, lean protein, low-fat dairy, whole grains, nuts, and seeds.

Try to limit or avoid intake of foods that are high in calories but low in nutritional value. 

Experiment with recipes

Healthy foods can be delicious, and there are tons of ways to prepare them.

Experiment with recipes and combine different ingredients to cook tasty, yet healthy meals that will motivate you to keep eating well.

Be mindful and truly enjoy and savor every bite, ingredient, and flavor.  

Besides recipes, you may also want to experiment with tools that make the cooking process easier.

After all, food prepping and eating can be difficult as we age, especially in people with arthritis and other conditions that limit their mobility.

Opt for healthier convenience foods

You don’t have to ditch convenience foods entirely, just make sure to make wiser choices.

Some easy-to-make and nutritious options include instant oatmeal, frozen vegetables, frozen unsweetened fruit, bagged salad or coleslaw mix, pre-cooked grilled turkey or rotisserie chicken.

Try to avoid foods that are laden with sugar, sodium, food additives, and colorings. 

Other tips for eating well

• Stay hydrated 

• Eat with friends and family

• Consume fiber-rich foods

• Lower salt intake

• Consider nutritional supplements

• Eat salmon and other sources of Omega-3 fatty acids

• Choose healthier alternatives of certain foods and desserts e.g., instead of milk chocolate you may want to eat dark chocolate