We do not have to overthink proper eating. Before each meal, think of what you are going to eat. We want a balance of foods providing the vitamins and nutrients the body needs without over doing it on the calories. Think of building your plat with veggies, fruits, whole grains, low-fat dairy, and lean proteins.
The following are tips to building that balance plate of goodness.
- Half fruit and half veggies
- Fresh, frozen, canned veggies are all fine. For canned veggies choose “reduced sodium” or “no-salt added”.
- Add fresh fruits to meals and snacks. You can also choose fruits that are dried, frozen, or canned in water or 100% juice.
- Half your grains should be whole
- Choose from whole-grain bread, cereals, crackers, pasta, and brown rice.
- Low fat or fat free dairy products.
- 3 servings to get our daily needs for calcium and vitamin D.
- Balance lean proteins and varied proteins
- Seafood, nuts, beans, peas, lean meat, poultry, and eggs.
As older adults we should limit our sodium, solid fats, and added sugars. Be mindful of the portions you eat. As younger adults we needed the extra caloric intake. When portions are large share the meal or save half of it for later. Stay active. Start with anything you like to do because it all adds up to healthier and better living.
Source:
Eating Right for Older Adults. (2020, March 15) – https://vailhealthfoundation.org/news/eating-right-for-older-adults
