The benefits of healthy eating as you age

As well as keeping your body healthy, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Rather, it should be all about enjoying fresh, tasty food, wholesome ingredients, and eating in the company of friends and family.

No matter your age or your previous eating habits, it’s never too late to change your diet and improve the way you think and feel. Improving your diet now can help you to:

Live longer and stronger - Good nutrition can boost immunity, fight illness-causing toxins, keep weight in check, and reduce the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, and cancer. Along with physical activity, a balanced diet can also contribute to enhanced independence as you age.

Sharpen your mind - People who eat fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids may be able to improve focus and decrease their risk of Alzheimer’s disease. Antioxidant-rich green tea may also enhance memory and mental alertness as you age.

Feel better - Wholesome meals can give you more energy and help you look better, resulting in a boost to your mood and self-esteem. It’s all connected—when your body feels good, you feel happier inside and out.

Healthy eating is about more than just food

Eating well as you age is about more than just the quality and variety of your food. It's also about the pleasure of eating, which increases when a meal is shared. Eating with others can be as important as adding vitamins to your diet. A social atmosphere stimulates your mind, makes meals more enjoyable, and can help you stick to your healthy eating plan.

Even if you live alone, you can make healthy meals more pleasurable by:

Shopping with others - Shopping with a friend can give you a chance to catch up without falling behind on your chores. It’s also a great way to share new meal ideas and save money on discount deals like “buy one, get the second half price”.

Cooking with others - Invite a friend to share cooking responsibilities—one prepares the entrée, the other dessert, for example. Cooking with others can be a fun way to deepen your relationships, and splitting costs can make it cheaper for both of you.

Making mealtimes a social experience - The simple act of talking to a friend or loved over the dinner table can play a big role in relieving stress and boosting mood. Gather the family together regularly and stay up to date on everyone’s lives. Invite a friend, coworker, or neighbor over. Visiting an adult day care center or enrolling in a senior meal program can also provide both companionship and nutritious meals for older adults.

Important vitamins and minerals as you get older

Water - As you age, you may be more prone to dehydration because your sense of thirst is not as sharp. Remember to sip water regularly to avoid urinary tract infections, constipation, and even confusion.

Vitamin B - After the age of 50, your stomach produces less gastric acid making it harder to absorb vitamin B-12, needed to help keep blood and nerves healthy. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.

Vitamin D - With age, your skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.

Eating well on a budget

For many older adults on a fixed, limited budget, knowing how to eat healthily is only part of the problem. Paying for the healthiest food isn’t always easy but there are ways to stretch your budget and save money on nutritious food.

Eat out less - It may seem that fast food is less expensive than cooking at home. Preparing a simple, healthy beef stew or roast chicken with vegetables can cost far less and leave you with leftovers as well.

Stick to your grocery list - The more prepared you are when food shopping, the less impulse purchases you’ll make.

Buy in bulk - Doing things in bulk saves time and money. It’s always a good idea to buy non-perishable items, such as dried beans and canned fish, in bulk. You can freeze perishable items, such as meat and bread, in smaller portions to use as needed or split them with a friend—saving you both money.

Search out farmers' markets - Many places host weekly farmers' markets where local farmers sell fresh food directly, often cheaper than the grocery store. Towards the end of the market, some vendors sell remaining perishable items at a discount.

Purchase generic/store brands - When you shop at conventional grocery stores, the store or generic brand will often be cheaper than the name brand for the same quality product.

Join the grocery store savings club and look out for discount coupons for more savings.

Purchase less expensive cuts of meat and make better use of it. You’ll save money on the cut of meat and stretch the meat for more meals when you make tasty casseroles, sauces, soups, stews, and stir-fries. Add vegetables, beans, and whole grains to create filling and delicious meals.

Cook once and eat multiple times - Cook a large meal at the beginning of the week so that you have extra to use later in the week when you don't feel like cooking.- Source: Helpguide.com

STATS

Prevent malnutrition:

• Eat nutrient-packed food.

• Have flavourful food available.

• Snack between meals.

• Eat with company as much as possible.

Did you know?

Digestive

Due to a slowing digestive system, you generate less saliva and stomach acid as you get older.

Health tip

Sip water regularly to avoid urinary tract infections, constipation, and even confusion.

Health precaution tip

Dietary fiber can lower your risk for heart disease, stroke, and diabetes.