There are many aspects to consider when thinking about healthy aging including eating healthy, exercising on a regular basis, and keeping your mind active. Fortunately, making small changes in your diet can have an impact on aging.
- “Eat a rainbow” of fruits and vegetables by including many different colors.
- Make sure half of the grains you eat are whole grains such as oatmeal, popcorn, brown rice or products that include whole wheat flour.
- Eat only a small amount of foods with added sugar.
- Consume foods that contain healthy poly- and monounsaturated fats, like those found in seeds, nuts, avocados and fatty fish like salmon and tuna.
- Try to include seafood in your meal planning twice a week.
Essential nutrients are also an important part of a healthy diet. These include:
- Calcium and Vitamin D which aid in maintaining strong bones. Good sources include low-fat or fat-free milk and other calcium rich products, dark green leafy vegetables and foods fortified with calcium.
- Vitamin B12 which helps aid in the proper formation of red blood cells, brain function and synthesis of DNA. Sources of this vitamin include fish, meat, poultry, and fortified cereals.
- Fiber-rich foods can help your digestive system stay regular. It also helps reduce your risk for heart disease, weight gain, and type 2 diabetes.