your bones, muscles, skin and blood. The best source for protein is lean meats. Since your body doesn’t store protein, it’s something that you have to eat larger amounts of to stay healthy. A good amount to eat daily is 5 to 7 ounces.
While vegetables might not be the tastiest foods, they are one of the best sources of fiber, vitamins and enzymes. A fun way to get the most out of your vegetables is to buy the brightest colored ones, since that is often a good indicator that they have more nutrients. Minimally, you should have 2 to 3 ½ cups of vegetables a day.
The words “whole grain” describe the grains that are not separated from other parts of the kernel. Whole grains contain antioxidants, vitamins and minerals – some of which are not found in other food groups, such as iron. Types of foods labeled as “whole grains” include wheat, corn, rice, oats and quinoa. Whole grains also can help lower cholesterol. An appropriate amount of grains to eat daily is 5 to 10 ounces.
2. Specific Food Ideas
If you need some help thinking of specific foods that contain the right kind of nutrients you need each day, take a look at the lists below. Also remember that you should be drinking water routinely throughout the day. The average amount of water you should be drinking every day is 11 to 15 cups.
- Individual Whole Fruits
- Fruit Smoothies
- Peanut Butter Toast
- Banana Bread
3. Tips on Eating as a Senior
Eating healthy foods can be challenging for some. Because of that, we wanted to provide a few tips on how to make the transition a little easier. Take a look at the recommendations below.
- Never skip meals. Eat something small at the least.
- Try eating 5-6 small meals each day instead of 3 large ones.
- Make lunch the larger meal of the day, rather than dinner.
To Gain Weight
- Eat with a friend or family member. Sometimes it can be hard to have an appetite if you are lonely.
- Increase the calories. Try milkshakes, eggnog, and dehydrated milk.
- Don’t rush your mealtime.
Dental Chewing and Swallowing
- Steam vegetables to make them easier to chew and swallow.
- Make chunky stews that are soft to eat.
- Shred or cut up the meats you prepare.
- Blend nutrients together in a delicious smoothie.
As you transition to a healthier diet, we’d love to hear your thoughts. Got a favorite recipe or handy tip? Tell us in the comments below, or reach out to us on Facebook.