Great Food Choices as You Age - 5 Healthy Eating Habits

Written by Rita Kennen

foods to help you slow agingFive Eating Habits of Healthy Boomers

Success Television: Make it easy for us. What advice do you give people who live on the fast track?
Nutrition Advice
Make each meal include many different colors of fruits and vegetables.
Add some protein-rich food to the plate.
Include fiber-rich carbohydrates like brown rice, sweet potatoes, or winter squash.
Get your fat from healthy sources like nuts, seeds, avocado and olive oil.
Drink enough water to make your urine the color of straw.  
Kathie Swift: I can offer tons of tips for getting all your nutritional needs met. It really depends on the individual's lifestyle. Here's my top five:

1. The simplest way is to include an abundance of colorful vegetables and fruits in your daily diet. Prioritizing plant foods is my number one tip for maximizing nutrition with minimal calories.

2. Pack in some protein rich foods at each meal and diversify your selections.

3. Include fiber-rich carbohydrates at each meal or snack - the key word being fiber-rich! My favorites picks are millet, brown/wild rice, sweet potatoes and winter squashes.

4. Toss in a touch of healthy fats at each meal: nuts, seeds, avocado, extra virgin olive oil or olives.

5. And drink enough water so that the color of your urine is like straw and not lemon-colored. It's one way of making sure you're getting enough water each day.

Here are some more nutritional tips:
  • Eat at home more and sit around the table talking, sharing and enjoying meals.
  • Grow and tend a garden - even if it is on a windowsill.
  • Teach your children about food by letting them experience it. You will learn a lot in the process of shopping smart and cooking wisely. 
  • Be adventurous with food - try a different vegetable or fruit today. 
  • Give up guilt and free yourself from food fear.
  • Appreciate being unique. Your nutritional needs are different than another person's.
    (Kathie Swift M.S., R D is Nutritional Director at Canyon Ranch in the Berkshires, Lenox, MA.)

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