This guide will walk you through essential nutrition tips for staying healthy as you age. We'll cover how to get enough protein, fibre and healthy fats into your diet, keeping calories low, and herbs and spices that can make all the difference in maintaining a balanced diet without feeling deprived or overindulged!
As you age, it's important to stay well-nourished. Your diet has a significant impact on your overall health and well-being. Eating various healthy foods is one of the best ways to keep yourself healthy as you get older and it doesn't have to be complicated!
1. Consume more protein
Protein is essential for building muscle and maintaining muscle mass as you age. In addition, some research suggests that protein can help prevent weight gain and even keep your metabolism humming at a higher rate. Some good sources of protein are fish, chicken, eggs, tofu and quinoa; all of which can be found in most grocery stores. Another way to boost your protein consumption is by consuming protein supplements. When choosing your protein supplement, go for something that is known to be the highest-quality product out there, such as LA Whey Gold Diet that is used by the world’s top athletes which can also keep you lean and prevent you from adding fat with its amazing added leaning agents.
2. Switch to a healthier diet like the Mediterranean diet
The Mediterranean diet is a lifestyle that's based on eating more fruits, vegetables and whole grains. It also has a higher intake of olive oil, nuts and legumes than most other diets.
This works so well for older adults because it's high in antioxidants and healthy fats.
3. Eat healthy fats like nuts and avocados
Healthy fats improve your heart and brain health, so eating them as often as possible is essential. They also help keep skin healthy, hair shiny and strong, nails strong and flexible, joints healthy and mobile and even your cells happy!
4. Increase your fibre intake
Fibre is an important part of a healthy diet. Getting enough of it is crucial because it keeps you full longer, helps lower cholesterol, and prevents constipation. One way to ensure you're getting enough fibre is by eating lots of fruits and vegetables. Some foods contain more fibre than others. These include whole grains like whole wheat bread, pasta, beans, and nuts.
5. Use more herbs and spices in your food
Herbs and spices add flavour to your food, but they can also be used to replace sugar or too much salt. Certain herbs and spices contain antioxidants that help reduce inflammation in the body. For example, turmeric is known for its anti-inflammatory properties. Other herbs like ginger may help reduce nausea during pregnancy or after surgery. Cinnamon has been shown to have antioxidant properties as well. And peppermint tea increases energy levels by stimulating blood flow throughout the body.
6. Be aware of the calories you're consuming
Calories are found in everything you eat. So if your focus is weight loss, the first thing to do is watch your calorie intake. But even if you already have a healthy diet, you can make mistakes with food choices that are too high in calories and those extra calories will add up over time.