Eating healthier as you age is so important! While we can’t stop aging, we can eat the foods that keep us healthy. A first step for good health in our older years is to eat right. As we get older, our bodies change — inside, as well as outside. Oh, and the body works differently too! It could start to take longer for your body to digest meals.
We may not drink enough water because we don’t feel as thirsty as we used to. I’m not happy about this one, but it’s possible that food may lose some of its taste, so we simply might not be as interested in eating. Paying attention to what we eat as we age can help us stay healthier into our golden years. Want to eat healthier as you age? Work these foods into your diet!
Fiber
Foods that are high in fiber — like fruits and vegetables, oatmeal, nuts, and beans — help keep the digestive system moving and reduces constipation which can become more common as we age. Fiber filled foods also able to help lower cholesterol levels, manage blood sugar, and keep us at a healthy weight. Go for about 21 grams of fiber a day. For reference, a serving size of cooked cauliflower has about 3 grams of fiber.
Whole Grains
Whole grains are a super source of fiber and are rich in B-vitamins, which we need more of as we age. B-6, B-12, and folate are all key to keeping the brain healthy. Whole grains could also reduce the chances of getting heart disease, cancer, and diabetes. Look at the ingredient labels on your bread choices – check that whole grain flour is at the top of the ingredient list. Also, people have been found to eat less when they choosing whole grains because whole grain foods fill us up for longer, which can help in weight loss. Quinoa is a wonderful whole grain option too!
Water
As we go get older, our body loses less water, and our sense of thirst starts to decrease! That means it will take longer to know when you’re low on fluids. Our body is made up of mostly water and water is food for health in a lot of way. Water cushions the joints, helps control body temperature, and affects our mood and how well we focus. The message here is: Don’t wait until you feel thirsty to drink water. A good goal is to drink half your body weight in ounces of water each and every day.
Protein Rich Foods
Protein rich foods fight the natural muscle loss that happens as we get older. As much as you can, get your protein from real foods, like eggs, lean meat, and dairy products instead of protein powders that may not give you as many nutrients. If you’re lifting weights, which is a great activity to build muscle, eating protein rich foods will help rebuild the muscles you’re working.
Blueberries
Blueberries are one of my very favorite fruits and they are a tasty way to protect the brain as we age. Blueberries contain polyphenols — compounds that lower inflammation throughout the body. Polyphenols can also improve how well brain cells “communicate” with each other. Fresh blueberries are best, since the polyphenol content goes down when they are baked them into muffins, breads, or pies. Try these maple blueberry overnight oats!
Avocado
Have you heard that the antioxidants in avocado could improve memory and help us solve problems faster? Oh, yeah! And, avocados may also lower cholesterol, reduce chances of getting arthritis, help us stick to a healthy weight, and protect skin from sun damage.
Sweet Potato
Sweet potatoes have a lot of beta carotene, which the body turns into vitamin A. Vitamin A is key for healthy eyesight and skin, and it also keeps the immune system strong. You’d have to eat 23 cups of cooked broccoli to get as much vitamin A as you’ll find in one medium sweet potato. Be careful not to waste the benefits by smothering the sweet potato in butter and brown sugar! Sweet potatoes are easy to prepare in the Instant Pot – be sure you have my free 10 Recipe Instant Pot Cookbook!
