It is important to eat a variety of foods each day in our diets to stay healthy as we age. Seniors should be shopping for fiber rich foods, these foods will help with maintaining digestive regularity, instead of using pills and supplements.
I think we all know that fiber is essential to our health. But do we get enough?
We eat too many refined grains, like white flour and white bread.
According to the National Academy of Medicine, formerly called the Institute of Medicine women need 25 grams of fiber a day, and men need 38 grams a day.
Choose whole wheat breads and cereals, colorful fruits and vegetables, like dark cherries, blueberries and dark leafy vegetables like kale, spinach and collard greens, their vibrant natural color mean they are loaded with lots of vitamins and antioxidants, if you can not buy them at a local market, the frozen ones are just as good you can buy them year round at your local grocer
Dairy is a good source of calcium and vitamin D, for healthy bones, choose low-fat milk and cheese
Obtain protein from meats like beef, chicken, and fish. choose lean cuts of meat to avoid saturated fat, which is associated with bad cholesterol. A good serving of meat is about the size of a deck of cards.
You can also get protein from dairy products and some nuts.
Try to choose foods without trans fats.Your daily protein should be about 46 grams for women and 56 grams for men.
Protein is essential for bone and muscle. The body need protein but does not store it.
But a good source of food will provide an adequate amount of protein. Beans are a good substitute for meat. Plus beans will decrease the amount of saturated fat in your diet.
Here is a List of Lean Protein Foods
Beans
Skim or low-fat milk
Fat-Free or Low fat Cheese
Eggs
Fish
Skinless Poultry
Lean Beef
Lean Pork
When you are looking at what you eat a diet is never the solution as a diet starts and stops, but a change in lifestyle helps you embrace what you need to do to be happy and healthy. Thanks for the great article.
Some great tips here. Thanks for sharing. A someone approaching my more senior years, I’ll be heeding some of this advice. Lots of protein for me going forwards :-). Thanks again. Great site by the way.
When you are looking at what you eat a diet is never the solution as a diet starts and stops, but a change in lifestyle helps you embrace what you need to do to be happy and healthy. Thanks for the great article.
Thanks for visting I did not mean it as eating only certain foods.
Some great tips here. Thanks for sharing. A someone approaching my more senior years, I’ll be heeding some of this advice. Lots of protein for me going forwards :-). Thanks again. Great site by the way.
Great to get the protein, make sure some of it is plant based