Minimise consuming extra added salt: when you get older you taste buds decline and this may cause you to add more seasoning to your food for extra taste. Although, eating too much extra salt can cause high blood pressure, leading to kidney disease, stroke or heart disease.
Plan meals ahead of time: planning healthy meals during the week means you will more likely stick to them rather than choosing unhealthier options. You could even prep meals in bulk and freeze them for a later date, this will save time and ensure you have healthy meals prepared and ready to eat when you want them.
Read your sugar intake: refined sugars consist of empty calories that have no nutritional value. Slowly attempt to reduce the sugary snacks in your diet and start consuming naturally sweet foods instead such as, yams, peppers and fruits. These will curb sugar cravings and have so many more benefits.
Consume calcium for increased bone health: maintaining your bone health as you get older is so important to prevent bone fractures and osteoporosis. Good calcium sources include; cheese, yoghurt, milk and non dairy sources of calcium include; kale, almonds, broccoli and tofu.
Season with spices and herbs: as previously mentioned, taste lessens as you age. However, instead of seasoning food with salt why not take advantage of fresh herbs and spices for flavour. For example, turmeric, rosemary, sage, basil and cayenne pepper are healthy alternatives that are full of flavour.
Vary protein sources: as you get older, it’s important to eat varied protein sources so that you can maintain muscle mass. This will also help you think more clearly, reduce feelings of depression, anxiety and stress as well improve mood. Try to avoid processed meats as a protein source like bacon, hot dogs and salami as this may increase risks of cancer, heart disease and other issues. Instead of relying on red meat alone why not include more fish, seeds, nuts, eggs, peas and beans into your diet.
Pick healthy fats: you should not take away all fats from your diet as these are crucial for your body. Instead just reduce the amount of trans and saturated fats. Healthy polyunsaturated and monounsaturated fats help to protect your body from disease as well as support mental wellbeing and mood. Fish, nuts, avocados, olive oil and foods with high omega 3 fatty acids can be great choices.
Follow recommended serving sizes: to maintain a healthy weight, especially as you age as your metabolism decreases, it’s important to follow serving sizes. Speak to a dietitian or doctor if you want advice personally tailored to you.
Read the nutrition labels: when you are shopping for foods liked canned and packaged ones, then check the labels before you decide to purchase. It may be advertised as a healthy option but this could be a marketing con so make sure you check the labels carefully as it could contain added sugar, sodium or fat that you may have otherwise been unaware of.