Resources for Family Caregivers of Older Adults

Your Diet and Healthy Aging

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Everyone eats and everyone ages. What you choose to eat can affect how you age.

We all prefer to age healthfully.

Below is a list of things you should consider when choosing what is on the menu.

  1. Mediterranean Diet-this diet is gaining popularity for its heart healthy effects. The diet includes increasing fruits and nuts in your menu, decreasing meats and saturated fats, using monounsaturated fats such as olive oil, eating fish more often, eating more plant based items such as legumes, decreasing dairy foods, increasing whole grain/fiber and moderating your alcohol consumption.
  2. Antioxidants on the Menu– increasing the foods that you choose that are high in antioxidants is preferable to taking a supplement. Our bodies produce antioxidants but this ability decreases with age. Foods that are colorful and contain Vitamins A, E, and C such as berries of all varieties; beans such as red, black, kidney and pinto; fruits such as apples, avocados, cherries, pears, plums, kiwi and pineapple; vegetables such as artichokes, potatoes, sweet potatoes, spinach, red cabbage and broccoli; green tea; pomegranate juice; nuts; dark chocolate and oat containing grains.
  3. Fiber-most of us choose too little fiber thinking that our breakfast cereal will do the trick. 20-25 grams/day is recommended and most cereal provides about 5 grams. Include whole grains, wheat bread, wheat crackers, fresh fruit and vegetables, brown rice, wheat pasta, salads, wheat rolls or buns, granola, nuts and beans.
  4. Water-don’t ignore it or think you are not thirsty, make water your primary drink. You don’t have to overdo it but get a minimum of 6 glasses a day.
  5. Omega 3 fatty acids-thought to stimulate our immune systems, reduce inflammation and keep our heart’s healthy. Our bodies need them but we don’t make them so we have to add to the diet. We can choose to eat fish such as mackerel, salmon, albacore tuna, herring and sardines or take supplements to get an amount that is beneficial.

In addition to diet, remember to stay physically active and keep your brain stimulated to improve your health as you age.

3 Responses to Your Diet and Healthy Aging

  1. With havin so much content and articles do you ever run into any issues
    of plagorism or copyright infringement? My website has a lot of exclusive content I’ve either authored myself or outsourced but it seems a lot of it is popping it up all over the internet without my authorization. Do you know any techniques to help protect against content from being stolen? I’d really appreciate it.

  2. Love the Mediterranean Diet. 🙂

    I also agree that people don’t drink enough water and end up eating because they think they are hungry, when in fact they are thirsty. Water suppresses our appetite too I heard. I also think it gives us more energy so that we can exercise.

    I just wish water wasn’t so boring tasting! lol

    Thanks for the post,

    Chris

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