Each March brings National Nutrition Month, a perfect opportunity to take stock of our dietary habits and assess ways we can improve it to aid healthy aging. Here are some tips to consider:
-Eat a variety of fruits and vegetables, whether they’re fresh, frozen, dried or canned. If you eat canned veggies, choose “reduced sodium” or “no salt added.” Fruits and vegetables are rich in antioxidants, which help strengthen the immune system to help you recover more quickly from illness and injury. Aim for two cups each daily.
-Eat three servings a day of fat-free or low-fat dairy products. They’ll provide you with vitamin D to keep your bones healthy and reduce your risk for osteoporosis and bone fractures.
-Seek protein from a variety of sources, including lean meats, fish, beans, nuts, eggs, cheese and seeds. Protein helps promote muscle strength, which can in turn reduce your risk for falls. Adults aged 50 and older need half a gram of protein per pound of bodyweight. Divide your weight in half to find out how many grams of protein you need daily.
-Finally, limit the amount of sodium, sugar, trans fat and saturated fat in your diet. They increase your risk for cardiovascular disease by contributing to high blood pressure and high cholesterol.
Hopefully, these tips encourage you to maintain a well-balanced diet so you can enjoy improved health and wellbeing.