Healthy diet overview

• Older adults may find it more challenging to maintain a healthy diet due to changes in their bodies and lifestyle.

• A healthy diet can help you live longer, become stronger, have a sharper mind, and feel better overall.

• 5 major food groups make up a healthy diet: fruits, vegetables, grains, protein, and dairy.

• The amount of calories you should consume per day depends on your age, gender, and level of physical activity.

• Many types of diets exist, but some are more beneficial than others. Learn the drawbacks and benefits before deciding which one to follow.

Eating a healthy diet helps your body get the fuel it needs to do its job. But eating healthily doesn’t always look the same for everyone. Specific dietary recommendations and meal plans depend on your age, gender, and physical activity level. Compared to younger adults, older people tend to have lower calorie needs, but nutrient needs remain the same or are even greater. This can be due to decreased physical activity, slower metabolism, and age-related bone and muscle loss. As you get older, the changes in your body and lifestyle can also affect your access to nutritious food. These can include:

• living alone.

• having trouble getting around

• losing income, which may decrease your food budget

• problems with chewing, swallowing or feeding yourself

• taking medicines that can make your mouth dry, alter your appetite, or change how food tastes

• losing your sense of taste and smell

• changes in hormones that can affect how fast you feel full

If you have problems with fluctuating hormones, you can try therapies such as hormone therapy for men in Dallas, TX. Despite these issues, it’s still possible to keep a healthy diet — and it starts with knowing what it is and why it matters.

A healthy diet is important for your body to function properly, and it’s never too late to start. A nutritious diet can help you:

• Become stronger: a proper diet supports your muscles, strengthens your bones, and helps you achieve or maintain a healthy weight.

• Live longer: eating the right types of food can boost your immunity, and lower your risk of heart disease, type 2 diabetes, stroke, and some cancers.

• Have a sharper mind: essential fatty acids found in certain types of food may help improve your focus and enhance memory.

• Feel better: the right kind of food keeps your skin, teeth, and eyes healthy, and healthy eating in general can boost your energy

Nutrient-dense foods are particularly important for older adults since small amounts can go a long way. There are five major food groups: fruits, vegetables, grains, protein, and dairy.

http://civilwarbummer.com/about.php Fruits

Fruits can be consumed in their natural state or as 100% fruit juice. They can be fresh, canned, frozen, or dried, and can be served whole, cut, sliced, diced, or cubed. At least half of your fruit consumption should come from whole fruits, and when choosing canned forms, make sure to opt for the ones with the least amount of added sugars. Likewise, 100% fruit juice shouldn’t contain added sugars and can be also diluted with water. Nutrient-dense fruits include plain bananas, apples, and oranges.

http://kaminakapow.com/wp-json/wp/v2/tags/23 Vegetables

Similar to fruits, vegetables take on many forms like fresh, frozen, canned or dried, and can be served cooked or raw, or even juiced (as in 100% vegetable juice). Nutrient-dense vegetables are those with little to no added salt, butter, or creamy sauces. There are four subgroups of vegetables, including:

• dark green: broccoli, bok choy, kale, spinach, romaine lettuce

• red and orange: carrots, bell peppers, sweet potatoes, tomatoes

• starchy: corn, jicama, plantains, yam, water chestnuts

• others: asparagus, cauliflower, mushrooms, beets, okra, Brussel sprouts, celery, cucumber, onions

Grains

There are two types: whole grains and refined grains. At least half of the grains you consume should be whole, and if you’re eating refined grains, opt for ones that are enriched with nutrients like folic acid. Whole grains include brown rice, barley, buckwheat, oats, quinoa, and wheat bread, while refined grains include white bread, pasta, white rice, and corn grits. Nutrient-dense grains are those with little to no added sugars, saturated fat, or salt.

Protein

Protein can come from both animal and plant sources. There are four major subgroups, including:

• meat, poultry, eggs: beef, pork, chicken, turkey, lamb

• seafood: sea bass, cod, salmon, tuna, oysters, crab, shrimp, squid

• nuts, seeds, soy: peanuts, chia, pumpkin, sunflower, sesame, tofu, tempeh

• beans, peas, lentils: black beans, chickpeas, edamame, mung beans

When choosing meats and poultry, opt for ones that are lean or low in fat, and avoid processed forms like hot dogs, sausages, and luncheon meats as much as possible.

Dairy

Dairy includes fat-free and low-fat milk (all liquid, dry, or evaporated forms), yogurt, and cheese. Those who are lactose-intolerant can choose low-lactose or lactose-free forms, and if you prefer dairy alternatives, you can opt for soy products like soy milk and soy yogurt fortified with calcium, vitamin A, and vitamin D. Cream, sour cream, cream cheese, as well as ?“milk” from plant products like almond, coconut, and oat, are not considered sources of dairy.

Others

Apart from the five major food groups, the 2020–2025 Dietary Guidelines for Americans also includes oils as part of a healthy eating pattern since they provide your body with essential fatty acids. Oils naturally occur in certain foods from other food groups like nuts, seeds, seafood, and avocados. Other common oils include: canola, olive, peanut, soybean, sunflower, and corn oils. As for beverages, it’s best to drink more water and nutritionally beneficial drinks like low-fat milk and 100% juice. You can also drink coffee, tea, and flavored waters, but try to avoid adding sugar and cream to keep.

The amount of calories a person should consume in a day depends on their age, gender, and level of physical activity. In general, older adults, females, and those who are less physically active require fewer calories. Adults 60 years old and over typically require between 1,600 to 2,200 calories (for females) or 2,000 to 2,600 calories (for males) a day. The Healthy US-style dietary pattern for older adults table on page 125 of the Dietary Guidelines for Americans lists the recommended daily or weekly amount of each food group and subgroup you should consume. You can also do a biochemical analysis to know what’s good for your health.

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Because some food is denser than other and can have more air or water, a cup or ounce of one type of food may not be the same as a cup or ounce of another type of food. A “cup-equivalent” or “ounce-equivalent” measures the similar nutritional content between foods from each food group.