As you age, an active lifestyle means that you not only do some kind of activity you enjoy—walking, swimming, aerobics, resistance training even gardening— but that you do it regularly. Staying active is key to managing many of the illnesses common to older adults such as arthritis and type 2 diabetes.
Along with regular exercise, having a nutrient-rich diet is key to maintaining a healthy balance. Good nutrition keeps muscles, bones, organs, and other body parts strong and in efficient working order. It also results in increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. Eating well also contributes to a positive outlook, staying emotionally balanced and maintaining a healthy weight in check.
You already know that you should restrict your intake of processed sugars, sugary snacks, cakes, pastries and salt. Also when shopping, make a list to help you avoid impulsive purchases. Here are a few additional tips to help you along the journey to eating healthy.
- Mom Knows best “Eat your vegetables”
The first tip is to remember what your mother always said, eat your veggies. An adequate variety of vegetables from all sub-groups – dark green, red and orange, legume (beans and peas), starchy and others is recommended. However, it is important to balance your intake with your medications. For example, if you’re on a blood-thinning medication, your doctor may tell you to avoid large amounts of foods that are high in Vitamin K. These include greens, such as kale, spinach, broccoli and Brussels sprouts.
- Watch those Fats
As you age, your metabolism slows, and so your caloric needs decrease. Fat is relatively high in calories so be sure to eat only moderate amounts of healthy fats like those found in olives and avocados and omega-3s in fish. Limit saturated fats by choosing lower-fat versions of milk, yogurt and cheese and opting for fish, lean poultry and legumes in place of fatty red meats. Omega-3 fatty acids are essential for good brain health and have been reported to may help improve memory. Fatty fish — including salmon, blue fin tuna and sardines— are some of the best sources of omega-3 fatty acids. Aim for at least 3 servings of fish each week to get a healthy dose. Grill, bake or broil fish for the best flavor and health. If you don’t eat fish, discuss alternative supplementation with your doctor or registered nutritionist.
- Fresh Fruit & Fibre
Unfortunately, constipation often becomes more common as you age—but filling up on fiber and fluids can help improve digestion. Fresh fruits are made up of two main components: water and fiber and they also provide disease-fighting phytonutrients. Eat a colorful mix: berries, oranges, grapes, pears, watermelon; whatever you like best! Fiber helps keep bowel functions normal and is good for your heart. If you need to lose weight, fiber keeps you full longer so you do not feel hungry as often. Additional sources of fiber are whole grains and vegetables. If you are using packaged products check the label and choose those with at least 3 grams of dietary fiber per serving.
- Charge up the Calcium & Vitamin D
The risk for osteoporosis increases with age, but getting enough calcium and vitamin D would help maintain strong and healthy bones. Calcium-rich foods include low-fat and fat-free dairy like milk and yogurt, fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. You need three servings of calcium and vitamin D every day, but get halfway to this goal before lunch by including a cup of calcium-fortified orange juice at breakfast and having a cup of low-fat yogurt for a midmorning snack. Calcium intakes in the range of 800–1200 mg a day will result in both a beneficial effect on bone mineral density and reduce your risk of fractures.
- Check Nutrient Intakes
After menopause, women need only 8 mg of iron each day which is less than half of the mineral for women of child-bearing age and the same as what men need. Too much iron can be harmful, particularly for people who may have a condition that causes a buildup of iron in the body’s organs. You don’t have to scale back on healthy iron-rich foods like lean meats, beans and leafy greens, but if you’re taking a multivitamin that includes iron, check to see that it doesn’t exceed your recommended 8 mg. Another important nutrient is potassium. Increasing potassium intake along with decreasing sodium (salt) may lower your risk of high blood pressure. Good sources of potassium include fruits, vegetables and low-fat or fat-free milk and yogurt. Choose low-sodium foods and replace salt with herbs and spices to flavour your foods.
Although aging is inevitable, aging gracefully and healthfully is achieved with a good mix of proper nutrition, regular exercise and an overall positive attitude.
FITNESS:
It’s not a destination,
it’s a way of life. 
efit246 