We know that a few critical reasons why people are not adequately nourishing their bodies or exercising are they don’t know what to do or how to get started. Making a healthy lifestyle change can be daunting, especially after many years of poor eating and exercise. You can’t change your past, but you can drive your future.
No matter what age you are, it is never too late to turn around years of bad habits. It is essential to take care of your body and your mind. Still, especially when we get older, it is even more critical because, as our bodies age, we experience muscle loss, lower metabolic rates.
Your nutrition is the fuel that helps keep your body moving at its best, giving you the ability to breathe, move, and think properly. A balanced diet provides the essential nutrition to help you get the right balance of vitamins, minerals, fiber, protein, carbs, and other nutrients you need daily. Too much of one nutrient or too little of another and the delicate balance is thrown off.
What is Good Nutrition?
Good nutrition means your body receives all the nutrients, vitamins, and minerals it needs to work its best. Make sure to plan your meals and snacks to include nutrient-dense foods that are also low in calories.
Most people know good nutrition and physical activity can help maintain a healthy weight, but the benefits of good nutrition go well beyond weight. Good nutrition can help:
Reduces the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
Reduce high blood pressure
Lower high cholesterol
Improve your well being
Improve your ability to fight off illness
Improve your ability to recover from injury
Increase your energy level
A Few Tips for Eating Well
Eat plenty of fresh fruit
To get the benefit of the natural fiber in fruits, you should eat whole fruits rather than consume fruit juices.
Eat plenty of fresh vegetables
Eat a variety of colors and types of vegetables daily. Think of the colors of a rainbow and incorporate as many colors as possible into your daily diet.
Eat plenty of whole grains
At least half of the cereals, bread, crackers, and pasta you consumer should be made from whole grains.
Choose low fat or fat-free milk
These milk options provide calcium and vitamin D to help keep your bones healthy and strong.
Choose lean meats
Lean cuts of meat and poultry have less fat and far fewer calories but are still excellent sources of protein.
Try other sources of protein
Replace meats and poultry with fish, beans, or tofu.
You may have heard some of the above before, but what we often hear from our older adult clients is that they have lost interest in eating and cooking. We know that small changes can help you overcome some of the challenges with eating well.
How to fix 5 common eating problems
Food no longer tastes good
Experiment with new recipes that incorporate different herbs and spices. Often, certain medicines can affect your appetite and or sense of smell and taste. Consult your doctor.
Difficulty with chewing
Try softer foods like cooked vegetables, beans, eggs, applesauce, and/or canned fruit. Speak with your doctor or dentist if you have a problem with your teeth or gums.
Poor digestion
Talk to your doctor or registered dietician to determine which foods to avoid while maintaining a balanced diet.
Eating alone
Try dining out with family, friends, or neighbors. See if your local senior center hosts group meals.
Difficulty shopping or cooking
Check with our local senior center to see if they offer programs that can help you with shopping or preparing healthy meals.
The first step to a successful and healthy nutrition routine is to consult with a professional. Sunny Biggy Fitness will identify and outline a custom nutrition and fitness program based on your age, lifestyle, and personal goals. The sooner you get started on a program, the sooner you will feel better, look better, and be healthier mentally and physically. We are here to help you every step of the way on your nutrition and fitness journey. Click here to schedule your free nutrition consultation with Sunny Biggy Fitness!
