One of the easiest ways to maintain an active lifestyle as you age is through following a healthy nutrition plan. A well-balanced diet offers you benefits ranging from boosting cognitive ability, improving your mood to even extending longevity. Here are a few general aging tips and guidelines when it comes to finding the best foods and nutrients that are right for you:
Get your fiber
According to the National Institute of Aging, dietary fiber should be an essential ingredient to a senior’s diet. In addition to helping decrease your risk of a variety of diseases, additional benefits of fiber can include helping you lose weight, improving the health of your skin as well as boosting your immune system.
Fiber should never be skipped in your daily diet, and according to Helpguide.org, women who are age 50 or older should be getting at least 21 grams of fiber every day, while men are recommended to take at least 30 grams. The best sources for dietary fiber are through eating whole grain products, such as wheat cereals, barley and oatmeal. Other excellent ways to get the fiber you need include a variety of fruits and vegetables, like carrots, celery, tomatoes, apples, berries, citrus fruits and pears.
For a diet that’s loaded with tasty foods while still being revered for its health benefits, the Mediterranean diet is a great choice. This type of diet adheres to the traditional cooking methods of countries that border the Mediterranean Sea, and has been noted to significantly decrease the risk of cardiovascular complications. The essential rules to following a Mediterranean diet include:
- Eating foods that are mainly plant-based, such as vegetables, fruits and nuts
- Avoiding salt to flavor foods and instead use herbs and spices
- Switching butter for healthier fats, such as olive oil
- Consuming fish or poultry at least twice a week
- Drastically limiting your red meat consumption
There are a few essential tips to consider when following a Mediterranean Diet. For starters, try to think of the meats you use as more of a side dish rather than the primary emphasis of the meal. You want your plate to be equally proportioned with all the healthy food groups. Great ideas for Mediterranean Diet recipes include seafood pasta dishes with whole grain noodles, roasted eggplant on a bed of rice as well as chicken Greek salads.
Fish are your friends
The benefits of fish to your heath are practically limitless. The omega-3 fatty acids abundant in most seafood can help your body with everything from improving your focus and memory to lowering levels of blood fat. Fish is also extremely low in saturated fat, as well as a fantastic source of protein, so you can add more iron to your body and increase oxygen flow in the blood stream. You can easily combine fiber and fish into a Mediterranean diet that will assist you in achieving a better state of active senior living.