Healthy eating is important at any age, but choosing the right foods can be a challenge especially for people over 50. Here are a few tips to help you make wise food choices for a healthier mind, body and soul.
• Choose fresh fruits and vegetables over juices for maximum nutritional benefit. Dark, leafy green veggies, such as spinach, broccoli and kale are rich in vital vitamins and minerals as well as cancer-fighting antioxidants.
• Drink your milk. Seniors need about 1,200 mg of calcium each day to help prevent bone fractures and osteoporosis. Lactose intolerant? Almonds, watercress, tofu and okra are a few other foods rich in calcium.
• Choose lean meats, such as fish, skinless chicken and turkey or supplement your diet with beans, peas, eggs and nuts to get your needed protein.
• Avoid the empty calories in sugary foods, such as soda, desserts as well as foods high in saturated fats and cholesterol.
• Be mindful of your carb intake. Look for breads and pastas made from whole grains rather than processed flour. Wheat, barley and oats are also good sources of fiber.
• Don’t forget about water. Older adults sometimes lose their sense of thirst, so it’s important to pay close attention to water intake to keep the body hydrated and the mind sharp.