10 Easy Ways to Eat Healthier For Seniors
As a senior, it can be hard to get the proper dietary needs for your body. Here are 10 easy ways to eat healthier and boost your metabolism.
1. Drink plenty of liquids.
Drinking liquids such as water or natural juice can be a great way to stay healthy. Water not only keeps your mouth hydrated, but helps you stay full longer. Try to limit beverages with a lot of sugar or sodium, like soda pop. You should try to drink 8-9 glasses of water or natural juice a day.
2. Vary your veggies.
Don’t just stick to one vegetable on your plate. Try to mix up which veggies you choose and add some color to your plate. Vegetables are low calorie and have lots of fiber to keep your diet healthy for your digestive track.
3. Eat for your teeth.
If you find that your teeth are sensitive when you eat hard or solid foods, try going for foods that are softer. This will make chewing easier and less painful. Softer foods can include soups, Jell-O, soft breads, rice and shredded chicken. If you do opt for softer food diets, make sure you are getting the recommended amounts of calories, sugars, and protein.
4. Try some “Super Foods.”
“Super foods” are foods that are low calorie but high in vitamins or fiber. Some you can try incorporating into your diet are kale, broccoli and avocados. These foods help with cognitive function and help to support your immune system.
5. Opt for some whole grains.
Whole grains are a great substitution for regular grains which can cause blockage in your bowels. Try to substitute regular grains for things such as brown rice, whole grain cereals and wheat bread.
Try to get as much protein in your diet as possible. Proteins help with your muscle and bone function, as well as supporting a healthy diet. Try incorporating things such as eggs (egg whites if you prefer a healthier option), beans, lean meats such as chicken, and nuts.
7. Low Fat Dairy
Getting at least 3 servings of low fat dairy a day is great for getting calcium into your body to support your bone health. Things such as low fat milk and cheeses, as well as yogurt get the vitamin D your body needs to support your bones.
8. Moderate Proportions
Eating in moderate proportions is a great way to eat a balanced and healthy diet. It will also prevent weight gain. Reduce, but don’t eliminate. Eat your favorite foods, but go for smaller portions and eat less than what you usually would. Snacking throughout the day is another alternative.
Watch out for your sodium intake. Sodium is the salt content in a food item, and can be the cause for bloating, feeling thirsty and weight gain. Compare things like soups and frozen meals and snacks and go for the option that has a lesser sodium content.
10. Vitamins and Supplements
Ask your doctor is taking vitamins or supplements are a good option for you. Certain vitamins can support your immune system and supplements can replace things in your diet that are not good for you.
Eating healthy as a senior can be difficult. These steps will point you in the right direction for a healthy and happy diet.