The Importance of eating healthy as you get older
It’s no secret that as we age our metabolism slows and often appetite suppresses. We are more susceptible to illness and accidents. With that said, focusing on maintaining a healthy, balanced, adequate diet is going to promote wellbeing and keep your health striving. Continuing with an overall high level of health is easily done by ensuring smart healthy eating choices are being made. With appetite often suppressed, our taste buds deplete, leading to salt and fat additions to our meals. After all we want to continue to enjoy the joys of mealtimes, even as we age.
Try these tips to stay on track and get the most from your meals:
Choose Heart Healthy Fats
There is no need to be afraid of FAT, we all need fat in our diet! Start by reducing Saturated and Trans Fats found in fatty animal foods (sausages, burgers) and biscuits/confectionary. Swapping for more Monounsaturated fat and Polyunsaturated intake found in nuts, oily fish and seeds. Getting at least 1 portion of oily fish a week will be heart health protective. With that said, all Fat has the same calories so ensuring you are not overdoing it is vital to avoiding unwanted weight gain.
Protein is not just for the Gym Bunnies
Protein foods help to make new cells and keep your muscles healthy. Eating a variety of protein-rich foods each day helps to maintain health structure and to stay fit and mobile! Great sources include lean meat, poultry and fish such as salmon, sardines and fresh tuna are packed with heart-healthy omega 3 fats. Pack your diet with beans, lentils, eggs and nuts. They are a great way to boost protein in your diet.
Keep it moving with Fibre
Fibre is vital in regulating your bowel movements. It also lowers the risk of constipation, obesity, some cancers and heart disease. Including a variety of fibre sources in your diet will make sure you are getting adequate levels. Things like wholegrain bread, brown rice & pasta, potatoes (skin included), fruits, vegetables, pulses and grains.
It is so important to ensure you are nourishing your structure. As you age you need more Calcium and Vitamin D to help maintain bone health. Ensuring you maintain a healthy weight can help keep bones strong. As the Irish population is often deficient in Vitamin D and it is vital in Calcium absorption it is important to focus on getting vitamin D-fortified foods in your diet or indeed supplementation.
Minimise use of table salt – Season with herbs & spices
Too much salt in the diet can contribute to high blood pressure, which in turn can lead to stroke or heart disease. You can reduce the amount of salt in your diet by avoiding processed foods such as meats & canned foods, packet soups/sauces and salted snacks such a crisps and salted nuts. It’s not unknown that our taste buds deplete with age and after years of salting meals this can become detrimental if you are trying to achieve a certain level of flavour. Why not try introducing new spices or herbs to your meals to add a more complex flavour profile. Here at GourmetFuel we design our meals to be complex flavour powerhouses, to remove the need for additional seasoning. We focus on low sodium meals that are still achieving that level of taste we all want!
Eat a variety of foods
It’s said repeatedly and does not change when we talk about nutrition for the older individual. Consuming a variety of foods will ensure you’re getting all the nutrients you need. Having a varied diet offers a more interesting way of enjoying your daily meals while also addressing your nutrient needs. It can be difficult coming up with inventive ideas, grocery shopping for the ingredient lists and then at the end of it, cooking it all. GourmetFuel can help! Having your meals delivered, with your personal nutrition in mind, can help broaden the variety of nutrients you are consuming!
Know your portion size!
As we age our metabolism slows and our activity level may reduce. Ensuring our portion size is adequate will ensure there is no under or overeating. Malnutrition along with obesity are factors that contribute to further health issues, therefore fuelling your body with what it needs is the most beneficial. Do you struggle with how much you should be eating? GourmetFuel offer meals with set portions, giving you exactly the right amount your body needs. Taking your personal needs into consideration, our registered Nutrition Team can advise. Book your free consultation here.
Meal Prep has become a staple in many people’s lives in order to achieve optimum nutrition daily. It can be difficult on a whim deciding what the best choice is. This is when we make poor decisions and are not thinking of the long term impact. When it comes to the ageing population this is even more important. To avoid missing out on meals and opting for the ‘not-so-healthy’ options often associated with convenience, it’s a good idea to plan the week ahead. Meal prepping can be tedious and time consuming so let GourmetFuel feed you. We offer gourmet standard meals, light years from tasteless alternatives. Save yourself the time, effort and money.