Many experts agree that the key to maintaining your health and wellness in your golden years it to eat a well-balanced diet, complete with the macronutrients and micronutrients necessary for carrying out bodily functioning. In essence, this means getting a variety of nutrients and eating them in moderation – not getting too much of one nutrient over the other. Here are 10 nutrition tips that will change your life and will still allow you to eat the foods you love:
- 1. Eat a variety of healthy foods. To maintain proper health, you need over 40 nutrients and you’re not going to get them all from a single food. You should always be eating a variety of foods high in protein, fat, complex carbohydrates and fruits & vegetables. The quantity in which you eat these foods will depend upon your metabolism and body composition.
- Always eat plenty of fruits and vegetables. As I mentioned in the last paragraph, your diet should be complete with fruits and vegetables. The question remaining is: Why? Fruits and vegetables contain several vitamins and minerals as well as essential antioxidants which are all necessary for good health. Make sure to get at least 5 servings of fruits and vegetables each day.
- Maintain a healthy weight. The weight that is going to be right for you will depend upon several different factors – including your height, weight, sex, age and so on. Too much body fat can increase your chances of developing various diseases, including heart disease, diabetes, cancer and even stroke. But being too thin can have a negative effect on your metabolism, can lead to osteoporosis and increases your chances of cardiac arrest. So always make sure you’re not overweight and also make sure you’re not underweight. Exercising on a regular basis is also important to maintain a proper weight.
- Eat moderate portions. If you’re constantly eating moderate portion sizes, it’s going to be much easier to maintain a healthy weight. So instead of filling up your plate, always make sure you’re only filling up as much as you can eat – and eat slowly. By eating slowly, you’re body will have time to realize that it’s getting full, so you won’t be rushing back for more.
- Eat regular meals. Skipping meals can lead to increased hunger cravings and can slow down your metabolism. In addition to this, when you’re hungry you’re going to naturally forget about eating healthy and you’ll eat the first thing that comes to you. Snacking between meals is a fantastic tool to control your appetite and still stick to your healthy diet, just make sure you don’t overindulge either.
- Reduce, don’t eliminate certain foods. Many people eat for pleasure as well as for their health. If your favorite foods are cookies, candy, cake and ice cream, you can still eat these foods – the key is moderation. Instead of going with the extra large ice cream cone, go with the extra small instead. And instead of going with the extra large brownie, go with the smallest cut you can find. You don’t have to completely eliminate these foods from your diet, but like I said – moderation is key.
- Balance your food choices over time. Not every food you eat necessarily has to be “perfect”. When eating foods that contain unhealthy ingredients or calories, balance it with a healthy food as well. So if you’re going to have a candy bar, have some fresh fruit as well. And if you’re going to have some sugary cereal, have some whole grain oats as well.
- Know your diet pitfalls. In order to improve your nutrition habits, you first need to take a look at the flaws in your diet first. You should write down everything you eat for three days. Then you should check your list according to these tips. Are you somebody who adds a lot of butter, heavy sauces, or cream? Instead of eliminating these foods all together, just make your portion sizes smaller. Are you getting your recommended 5 servings of fruits and vegetables each day? If you’re not, you’re probably missing out on vital minerals and nutrients.
- Make changes gradually. Just as there is no such thing as “superfoods”, there is no such thing as completely revamping your diet overnight. Changing something too fast is setting yourself up for failure, since your mind and body won’t have time to adjust. Make small changes in your diet on a day to day basis and I guarantee you won’t be disappointed with the results.
10. Remember, foods are not good or bad. Despite what many people will try to tell you, there is no such thing as “good foods” and “bad foods”. Always choose foods based upon your specific eating patterns, not on rather you feel the food is “good” or “bad.” So don’t feel guilty if you have your occasional slice of apple pie, your occasional bag of potato chips, or your occasional ice cream. Just eat them in moderation and balance them with other, healthy foods.