A Guide to a Healthy Diet for Seniors
You want to stay healthy but sometimes it can be a struggle to keep track of what you should and shouldn’t eat. So LiveWell Placements is going to make it easy for you. With a little help from HealthCastle.com, we have compiled a list of some of the must-eat foods after 50. Simply, download our guide and you won’t ever have an excuse to grab a donut instead! That said, we won’t judge if you treat yourself now and then!
Foods You Should Eat More Of After 50
With increasing use of medications, regularity may be an issue and bulgur rates the highest on the insoluble fiber scale, at 8.6 grams of insoluble fiber per serving. Spelt and barley come in second and third. Remember to increase fluid intake when you increase fiber.
A cup of cooked lentils provides more than 15 grams of total fiber which is 62% of the daily value of fiber you need! Lentils also have high potassium content and potassium helps lower blood pressure. They are also low on the glycemic index making them a staple for folks with Type 2 diabetes.
Fish is the only food source that provides marine-based omega-3 in the form of DHA and EPA. Which are essential for lowering blood cholesterol . DHA also plays a critical role in brain function maintenance and assists in preventing Alzheimer’s Disease. If you are a vegetarian, you may consider taking an algae-based DHA supplement.
Bananas are often regarded as a high-potassium food but half an avocado actually has more potassium than a whole banana! Plus, avocado is a good source of heart-friendly monounsaturated fatty acids, the same fat found in olive oil.
Plums are on this list because of their purple color and the whole purple-color group collectively has the highest antioxidant level of all the colors. So enjoy plums, blueberries, blackberries and concord grapes.
Some other things to consider are the benefits of sticking to a Mediterranean Diet which include most of the foods above as well as olive oil and wine. You heard right! People from the Mediterranean region on average drink 1 – 2 glasses of wine (usually red wine) a day with meals. Red wine is a rich source of flavonoid phenolics – a type of antioxidant which protect against heart disease by increasing HDL cholesterol and preventing blood clotting.
Researchers from Columbia University also found a 40 percent lower risk of Alzheimer’s for those that stuck primarily to a Mediterranean diet.
Foods you Should Avoid:
Broil instead of frying whenever possible.
White bread has little to no nutritional value so eat sprouted grain bread instead .
Creamy salad dressings
Use olive oil and vinegar instead as it has much lower caloric content and oil is good for you.
Substitute brown rice as it much healthier for you.
Get your sweet fix with fresh fruit instead but not fruit juices or dried fruit.
In summary, our family at LiveWell Placements wants you and your family to live long and fulfilling lives! Eating healthy foods (along with exercise) will help you to stay active and will reduce the risk of illness and depression.