What it means to “eat healthy” changes a bit as we age. Use these guidelines to make sure you’re eating well to stay well.
Eat this color every day
Consume a colorful variety of vegetables every day to get the vitamins and fiber your body needs. Make a special point of including leafy greens. Eating a daily serving of these vegetables is associated with slower cognitive decline. Spinach, collards, kale, and salad greens contain nutrients that a recent study shows help the brain stay younger.
Get more from each bite
Older bodies need fewer calories, so it’s wise to get the most from those calories. Eat mostly foods that are dense with nutrients but low in calories, like vegetables, grains, fish, beans, nuts, and low-fat dairy.
Enjoy other flavors
Too much salt in your diet can lead to high blood pressure. Choose products with “no salt added” or “reduced sodium.” Instead of relying on salt, use spices and herbs, onions and garlic, lemon juice, and vinegars to flavor your meals.
Eat less of these foods
Just as most foods have positive effects on your body, some cause inflammation that raises your risk of diabetes, heart disease, arthritis, and cancer. Are they in your daily diet?
Sugar – in sodas, fruit drinks, sweetened coffee and tea, and energy drinks
Processed meats – such as cold cuts, bacon and sausage
Trans Fats – commercial baked goods, microwave popcorn
Refined Carbs – in products made with refined white flour, white rice, snacks
This doesn’t mean you can never eat these foods. If you really enjoy them, add them to your once-in-a-while list. Make eating healthy foods part of your daily lifestyle.
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