Your dietary requirements change as you age. Be it due to your medical condition or simply due to aging, it is important to consume enough healthy and nutritious foods to stay healthy and maintain a healthy weight. Here are eight dietary tips you should know!
Consume More Liquids
It is normal for you to feel less thirsty as you grow older. Even if you do not really feel thirsty, the US Department of Agriculture advises aging adults to drink lots of water throughout the day to stay hydrated. Other alternatives to water that you can drink would be fat-free milk and 100 percent juices.
Eat a Variety of Foods
As you age, it is important to get all the nutrients you need to stay healthy. You can do so by eating a variety of foods. A balanced meal should include fruits, vegetables, lean protein, low-fat dairy, and whole grains.
Make a Meal Plan
You will be less inclined to stray away from your healthy eating habits if you plan your meals for the entire week. Consider making enough food for a week’s worth of meals and freezing it so you can consume them when you need it.
Reduce Your Consumption of Table Salt
It is common for your sense of taste to deteriorate with aging. You may be tempted to always add salt to your dishes to enhance the flavor, however, according to the US Food and Drug Administration, eating too much salt can raise blood pressure, which in turn can cause heart, kidney, and liver disease. Make sure your daily salt intake is no more than 2,300 milligrams.
Add Herbs and Spices to Your Meals
Rather than using salt to season your meals, use fresh spices and herbs. Cayenne, basil, pepper, sage, rosemary, and turmeric are flavorful and nutritious options that will add a variety of flavors to your meals.
Examine Nutrition Labels
Before making a purchase, examine the nutrition label on the tinned and packaged items. Even if it is promoted as a healthier option, it may be packed with extra fat, sugar, and sodium that you would not notice until you carefully read the labels.
Stick to Recommended Serving Sizes
It is crucial to adhere to the suggested serving amounts if you want to maintain a healthy weight. If you want advice that is tailored to you specifically, consult with your doctor to see which is the best meal plan for you.
Reduce Your Sugar Intake
Refined sugars are full of empty calories and have no nutritional value. You should start consuming whole foods that are naturally sweet, including sweet peppers, fruits, and yams, while gradually cutting back on sugary sweets.
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