Know exactly what a healthy plate looks like
You might remember the food pyramid, but the USDA recently unveiled a simpler approach to help people see exactly what they need to consume every day. It is called MyPlate and you can visit their site at choosemyplate.gov. The simple graphic shows just how the five food groups must stack up on your plate. But if you follow the below it will put your diet in the right direction.
Start Looking for important nutrients
Ensure you eat a number of foods to get all the nutrients that you require. Your plate should look like a rainbow--glowingbrightly colored foods are always the best option! A healthy meal should include:
Lean protein (lean meats, fish, eggs, legumes)
Fruits and veggies (think orange, red, green, and purple)
Whole grains (brown rice, whole wheat pasta)
Low-fat dairy (milk and its choices) Don't forget to select foods that are high in fiber and low in salt or sodium. Also, start looking for Vitamin D, an important nutrient as we get older.
Read the Nutrition Facts label
The healthiest foods are whole foods. These are often found on the outside of the grocery store in the produce, meat, poultry, and dairy pieces. If you do eat foods that are saturated, be a wise shopper! Read the labels to come across items which are reduced in fat, added sugars, and sodium.4. Use recommended servingsTo maintain your weight, you have to eat the right amount of food for your age and body. The American Heart Association provides advocated daily portions for adults aged 60+. Watch out for sweetners like High Fructose Corn Syrup as the food industry has gone to cheap sweetners that are bad for you so be careful what is in your food.
Stay hydrated
Water is an important nutrient too! Do not let yourself get dehydrated--consume small amounts of fluids consistently through the day. Tea, coffee, and water would be your best choices. Keep fluids with salt and sugar at a minimal, unless your doctor has indicated otherwise.
Stretch your food budget
If you can, shop sales and use coupons but you can also see if you are eligible for government assistance (food stamps) if your budget is truely stretched. I try to stock up on helathy items when they are on sale but don't get more then you can use before their expiration dates. If you are a senior shop on senior discount days many supermarkets have them just ask what date each month.
As always we at A Caring Handfor Mom (and Dad) are here to help you and answer questions you may have. We are made up of licensed healthcare professionals so don't be afraid to call us. We specialize in helping seniors find retirement living options and assisted living options but have a vast array of knowledge so call us at 800-881-7706.
