Remaining active and healthy for older adults is important. Good nutrition is vital but can diminish with age, exactly when healthy eating becomes even more paramount.
Here are five tips to help keep a healthy diet as you age:
Hydrate. Hydrate. Hydrate.
As we age, the sense of thirst we’re used to fades away and we can forget to drink enough water. To hydrate properly, try drinking 8 ounces of water every time when taking medication or vitamins, unless told otherwise by your physician.
Incorporate Healthy Fats into Your Diet
Your body needs healthy fats (different from the fat found in junk food). Healthy fats help the heart and support the cellular changes a body experiences with age. They are found in nuts, fish and avocados.
Mix it Up
It’s easy to get stuck in a routine when it comes to a diet but now is the time to shake it up! To make eating fun again, try changing the composition of your plate by flavor, texture or color. This will activate senses and stimulate the mind.
Portion Control
As we age, the portions we need change. Eat what feels right, stop just before you are full, and avoid feeling uncomfortable or bloated. Listen to your body and keep portions appropriate.
Use These Four Foods to Boost Your Memory
Four foods that support memory and boost brain function are vegetables, berries, nuts and foods containing Omega 3. They will help you maintain a balanced diet because they contain macro and micro nutrients, bioactive properties (to help support brain function), fiber and healthy fats.
To help you get into the right healthy life plan mindset, try making this delicious and nutritious recipe.
Baked Salmon with Avocado and Pine Nut Salad
Ingredients:
- 2 pieces of salmon fillet with skin
- 2 tbsp olive oil
- Small handful of arugula
- 1/4 cup watercress
- 1 ripe avocado
- 1 tsp balsamic vinegar
- 1 tbsp pine nuts
Instructions:
Turn oven to 440 degrees. Season salmon with 1 teaspoon oil, salt and pepper. Place onto lightly greased baking sheet skin-side down. Bake 12 to 15 minutes until salmon is cooked.
Mix arugula and watercress. Cut the avocado. Separate leaves and avocado slices into two bowls.
Peel skin off cooked salmon, place into salad bowls.
Whisk remaining oil and balsamic, drizzle into bowls. Scatter pine nuts.
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