Nutrition is important at any age, but it is especially important as we get older. Here are six ways to eat well as you get older. Last year, the U.S. Departments of Agriculture (USDA) and Health and Human Services issued revised guidelines that placed an emphasis on nutrition for healthy living throughout life, from infancy to older adulthood, or adults 60 and older.
Here are six suggestions to help you eat well and get more nutrients as you get older:
Know what constitutes a healthy plate. Older adults can live longer and feel their best by eating well. Include more dairy, whole grains, fruits, and vegetables in your diet. “Making small, but consistent changes” is another incredible piece of advice, especially for your health, according to a LinkedIn post from the Central Massachusetts Agency on Aging, Inc. on January 4.
When you eat, look for important nutrients. Reduce your sodium, saturated fat, and added sugars whenever possible. Using herbs and spices to flavor food can help you cut down on sugar, salt, and saturated fat.
Be an informed shopper by reading nutrition labels. A tool is available from the Food and Drug Administration (FDA) of the United States to help you make informed food choices that can benefit your health and well-being. The Food and Drug Administration (FDA) says that too many or too few nutrients could make you more likely to have certain long-term conditions like high blood pressure and heart disease. Meal delivery services can take care of a lot of the work for you and may be helpful for elderly people who want meals that are pre-portioned, well-balanced, simple to make, and delivered right to their door.
Use the recommended serving sizes and, whenever possible, pay close attention to the calories. Women over the age of 60 require approximately 1,600 to 2,200 calories per day, while men require approximately 2,000 to 2,600 calories per day. Your age, sex, height, weight, level of physical activity, and calorie intake may vary. The USDA’s MyPlate Plan shows you your goals for each food group, as well as what and how much you should eat within your calorie limit.
Keep hydrated. There are a number of factors that increase the likelihood of dehydration in adults over the age of 60, including changes in body composition and natural drops in thirst. Drinking a lot of water is a simple but essential way to keep your health good, especially as you get older. Unsweetened fruit, low-sodium vegetable juice, low-fat (or fat-free) milk, and fortified soy beverages are additional beneficial beverage options. Foods that contain water, like soup and fruits and vegetables, can also provide fluids.