Essential Tips for Improving Your Health
As we age, our bodies and activity levels change – and so do our nutritional needs. You may not feel hungry as often, and medications can even affect the taste of food. But eating well is important for maintaining energy, muscle mass, and a strong immune system.
Here are four simple changes you can make to keep your diet balanced and feel your best:
1. Make protein a priority
Protein is vital for maintaining muscle mass (which naturally decreases over time) and helps your body heal.
Aim to include protein in every meal or snack; it’s easier to include than you think! Try Greek yogurt, cottage cheese, eggs, or add a scoop of protein powder to a smoothie or oatmeal. Even a handful of nuts is a great source of protein!
2. The two “F’s”: Fiber and fluid
Many older adults experience slower digestion. The perfect solution involves pairing two things: fiber and fluid.
Fiber: Helps keep your digestive system running smoothly. Look for soft, high-fiber choices like cooked vegetables, beans, and whole-grain breads or cereals.
Fluid: Fiber needs water to work! Hydration also helps boost energy, but sometimes thirst signals can weaken as we age. Keep a water bottle handy and sip throughout the day, even if you don’t feel thirsty.
3. Don’t skip meals: Embrace “power snacks”
If your appetite isn’t what it used to be, eating three full meals a day can feel challenging. Instead of skipping meals, try eating smaller, nutrient-dense “power snacks” or mini-meals throughout the day.
Pair a protein with a healthy carb: apple slices with peanut butter, half a tuna sandwich, or cheese and crackers.
4. Shop for color
A quick way to ensure you’re getting a wide range of vitamins is to look for different colors when shopping for produce. Each color offers different nutrients that support your brain, vision, and immune system.
When preparing a plate, aim for two or three different colors. Think bright orange carrots, dark green spinach, and red berries. If fresh produce is difficult to prepare, canned or frozen fruits and vegetables are just as nutritious and require less effort – just look for items with no salt or sugar added.
Your WellBe provider can help
This general advice is not a substitute for medical guidance. Always discuss any major dietary changes with your WellBe provider or a specialist.
Remember, as a WellBe patient, our care is fully covered by your health insurance plan!
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