STAY HEALTHY WITH A WELL-BALANCED DIET 4 NUTRIENTS TO KEEP YOU ENERGIZED
We all know what we eat directly impacts our health. However, as our bodies change with age, so do the nutrients we need to keep us strong. I always thought I'd be set for success if I ate various foods from each food group. But our bodies require specific nutrients as we age, and it’s our responsibility to focus on incorporating them into our diet. I’m sure I’m not alone when I say I hope to stay as healthy as possible well into my later years. The key to making that goal happen is by staying nourished and active. If you struggle to identify the nutrients you need and how to add them to your meals, here are some helpful tips to get you started on the road to a long, healthy life.
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Brain health and memory
Higher energy levels Better heart health
Some foods rich in vitamin B12 are meat, fish, chicken, dairy, and fortified breakfast cereals. It may be difficult to absorb the appropriate amount of vitamin B12 from foods alone, so be sure to speak with your doctor about the possibility of taking the vitamin in supplement form. FIBER-RICH FOODS Fiber is a type of carbohydrate the body can’t digest. This nutrient can help prevent constipation, improve digestion, and help our stomach feel full when we eat. Fiber can also reduce the risk of certain cancers, diabetes, and heart disease.
PROPER PROTEIN PORTIONS Getting the perfect amount of protein can be difficult, but doing so can help prevent muscle loss. It’s easy for our bodies to lose lean muscle mass as we age, so adding protein to every meal and
Unfortunately, 95% of adults are not getting the fiber they need, according to the National Resource Center on Nutrition and Aging. You can improve your fiber intake by eating whole grains (not processed), beans, nuts, fruits, and vegetables. The top three fiber-rich foods are beans, broccoli, and berries.
ensuring you meet your daily protein requirement is crucial.
You don’t have to rely on the usual lineup of meat and eggs when adding protein to your
meals. You can try including different
CALCIUM FOR BONES Bone loss is more likely as we age, but you
protein sources such as seafood, dairy, soy, nuts, beans, or lentils. The
can counteract this by getting more calcium in your diet. Calcium is a mineral that promotes strong bones and teeth, which we all need to pay more attention to as we age.
amount of protein your body needs depends on different factors, including height, weight, and more. Speak with your doctor or a nutritionist to learn how much protein you need to stay strong.
If you want to increase your calcium intake, I recommend making dairy your new best friend! Milk, cheese, and yogurt are all excellent sources of calcium you can add to your diet.
VITAMIN B12 BOOST After age 50, our bodies have trouble absorbing vitamins like B12. This B vitamin is essential for older adults as it supports vital functions, including:
People say getting older isn’t for the weak for a reason, but you can make the process go a little easier! When you incorporate proper nutrients into your meals every day, you can know you’re doing your best to keep your body nourished and healthy.
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Healthy red blood cell count (preventing anemia)
Bone health
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