Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.
Older adults’ unique nutrition needs Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
• Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
• To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
• Add sliced or chopped fruits and vegetables to meals and snacks. Look for precut varieties if slicing and chopping are a challenge for you.
• Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
• Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
• Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.
For more information about financial management, nutrition, health & wellness, parenting education or to schedule a program with the Family and Consumer Sciences Educator, contact Janis Risley, at the OSU Cooperative Extension Service in Sequoyah County by phone at 918-775-4838 or e-mail at janis.risley@okstate.edu.
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