A healthy diet and regular exercise is the foundation of healthy aging. Following a healthy diet is the most beneficial aspect you can do for your body and mind as you are aging. It can prevent health issues such as cardiovascular diseases, diabetes, obesity, or even strokes. For people living with chronic diseases or disabilities, it is especially essential to maintain a healthy diet that also supports any medications that they might be taking.
Integrate balance and variety into your daily life
Our bodies need a variety of nutrients in order to function at a high capacity. This includes carbohydrates, proteins, fats, vitamins, and minerals. Ideally, you should take in a combination of the following nutrients:
A variety of vegetables and fruits including greens such as spinach, red-orange vegetables like carrots, beans, or peas as well as blueberries, raspberries, and apples. It is especially important that you are choosing fresh options.
Whole grains such as oats, brown rice, or whole wheat.
Proteins including lean meat, eggs, or fish, but also nuts, quinoa, or soy products.
Low-fat dairy products such as low-fat milk, cheese, and yogurt, but also non-dairy products such as almond or soy substitutes.
Plant-based oils
Water - it is important to drink enough water to hydrate your body.
Foods to limit or avoid
Besides integrating a more balanced diet, it is also essential to understand foods that can harm your body over the long run. This does not mean, that you cannot enjoy your favorite processed foods or desserts at all anymore, but should not take over a healthy diet. Try to limit your consumption of the following:
Added sugars such as corn syrup and fructose are implemented in many snack foods, which are not very healthy.
Trans fats are usually added to many processed foods to make them last longer.
Sodium - canned foods, frozen dinners, and snacks usually contain a large amount of sodium. Salt in general is good for your diet, but it needs to be in low servings.
Saturated fats can be found in meats, creams, or butter and are not very healthy for your body. Instead, replacing it with plant-based fats is recommended.
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