Your dietary needs change as you age. And while you may need fewer calories than you did when you were younger, you need more of certain nutrients. Reduce your risk of illness, keep your mind sharp, and feel more vibrant by following these healthy eating tips:
Seven Healthy Eating Tips for Seniors:
- Make half your plate fruits and vegetables, which contain vitamins, minerals, and fiber that prevent disease.
- Eat more protein: Protein helps slow the muscle loss and weakness that happens with age. Try lean cuts of meat, unsalted nuts, low-fat cheese, eggs, seafood, beans, and Greek yogurt.
- Get more calcium to prevent osteoporosis and bone fractures. Try low-fat milk, cheese and yogurt, as well as tofu, broccoli, almonds, and kale.
- Choose 100% whole-grain cereals, breads, crackers, rice, and pasta. Check that these products are fortified with B vitamins, which strengthen brain function.
- Switch from solid fats to vegetable oils. Other healthy fats: avocados, nuts, seeds, and fatty fish.
- Flavor foods with herbs and spices instead of salt.
- Drink plenty of water.