Maintaining your health as you age is a combination of balance, emotionally, mentally and physically. Eating well improves your energy levels, helps fight off illness, aids in weight control and sharpens your mind. Focusing on healthy food choices most of the time ensures your diet will meet specific key nutrients that you need for optimum health.
WATER
- Aids in digestion, transports nutrients, flushes out toxins
- Water, dilute juices, tea, coffee, fruits & vegetables, broth
CALCIUM
- Strong bones & teeth, muscle contraction
- Milk, cheese, nuts, broccoli, fortified juice and cereals
VITAMIN D
- Aids in calcium absorption & immune function, protects against disease
- Exposure to sunlight, salmon, tuna, fortified dairy, eggs
VITAMIN B12
- Creates red blood cells and DNA, nerve function
- Meat, poultry, fish, eggs, dairy
FOLIC ACID
- Role in reducing risk of stroke & heart disease, cancer
- Avocado, asparagus, spinach, brussel sprouts, fruit juice, beans
FIBER
- Moves food and waste through digestive tract
- Whole grains, beans, fruits & vegetables, nuts & seeds
OMEGA 3 FATTY ACIDS
- Symptoms of rheumatoid arthritis, depression, dementia, and slows progression macular degeneration
- Tuna, salmon, sardines, walnuts, flaxseed, canola oil
POTASSIUM / MAGNESIUM
- Immune function, strong bones, blood pressure control, healthy heart
- Bananas, prunes, potatoes, whole grains, vegetables, beans, seeds
OTHER SMART CHOICES
- Eat fewer processed carbohydrates such as pastries, cake, and cookies.
- Include protein with meals such as lean meat, eggs, nuts, milk, fish and beans.
- Reduce stress by exercising, deep breathing, and meditating.
- Laugh with family and friends and be sure to schedule time for fun.
- Get enough sleep and keep your mind sharp by reading, doing puzzles, and staying involved.