Benefits of Making Wise Food Choices



Increase Brain Function

  • Like a car, your brain needs quality fuel to run efficiently. Foods rich in B vitamins, particularly vitamins B-6 and B-12 and folic acid, can help reduce your homocysteine levels. High levels of homocysteine have been tied to increased risk of dementia. Good food sources of B vitamins include leafy green vegetables, fortified cereals and grains. Omega-3 fatty acids help improve memory and learning as well as battle mood disorders.


Improves Mood

  • What you eat has an impact on your brain, including the parts that regulate mood. Maintaining stable blood sugar through regular, proper nutrition will help you feel better overall on most days. Foods rich in vitamins and minerals, such as fruits, whole grains and vegetables, have been associated with an overall lower risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon and other fatty fish.


Strong Bones & Teeth

  • A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with getting older. Calcium is usually associated with dairy products, but you can also get calcium by eating: sardines, pilchards, salmon, dark green vegetables, & calcium fortified foods such as fruit juices and cereals. As vitamin D helps your body absorb calcium, make sure you get outside (your body gets vitamin D from the sun) and have plenty of foods containing vitamin D in your diet - such as oily fish and fortified cereals.


Diabetes Prevention

  • By making healthy food choices, you can protect yourself from diabetes. Eating a diet rich in monounsaturated and polyunsaturated fats can help decrease your risk of developing diabetes. Olive oil, canola oil, avocados, seeds and nuts are the go-to choices. Whole-grain foods also offer protection against diabetes in moderation. The bran and fiber in whole grains prevent digestive enzymes from converting starch into glucose, leading to gradual rises in blood sugar and insulin, and a lower glycemic index.


Live Longer

  • Studies have shown similar associations between a long life and calorie restriction or consumption of lots of fruits, vegetables, and omega-3 fats from fish and olive oil. A healthy diet can play an important role in how long you’ll live.

https://www.livestrong.com/article/38822-benefits-eating/

Balancing Food & Physical Activity

Maintaining a healthy weight is not easy! In a world full of quick fixes and fad diets, the emphasis is not about healthy eating. To keep a healthy weight, it is important to eat healthy and be active.

Eat a variety of foods

Choose a variety of foods every day; it is important to eat whole grains, fruits and vegetables, lean meats and low-fat dairy. All foods, including your favorites, fit in a healthy diet! Eat treats in moderation, keeping your serving size small.

Exercise Regularly

One of the most important steps in maintaining your weight is to balance what you eat and drink with physical activity. Older adults should incorporate aerobic activity, muscle-strengthening activity and balance training for those at risk for falls. Always talk to your doctor before starting a physical activity program.


Drink Plenty of Water

Drinking water keeps you hydrated without adding calories. Drink when you are thirsty, but try to drink more in hot weather or when exercising.

Eat Regular Meals

Eating breakfast helps you feel full throughout the day. Eating three smaller meals and a couple of healthy snacks may help you stay fueled throughout the day.