The definition of healthy eating does change a little as we age. For example, as we grow older, our metabolism slows down, so we need fewer calories than before. Our body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give us the best nutritional value. Explore the materials below to get tips on how to find the best foods for your body and your budget.
Here are six tips for picking healthy food as you get older!
1. Know what a healthy plate looks like. The US Department of Agriculture (USDA) has produced a simple way to help people see what a day of healthy eating looks like. It’s called MyPlate. The simple graphic shows exactly how the five food groups should stack up on your plate. These are the building blocks for a healthy diet.
2. Look for important nutrients. Eating at a variety of foods helps us get all the nutrients we need. Think of your plate as looking like a rainbow—bright, colored foods are always the best choice! A healthy meal includes: Lean protein (lean meats, seafood, eggs, beans) Fruits and vegetables (think orange, red, green, and purple) Whole grains (brown rice, whole wheat pasta) Low-fat dairy (milk and its alternatives) Choose foods that are high in fiber and low in sodium or salt. Also, look for Vitamin D, an important mineral as we age.
3. Read the Nutrition Facts label. The healthiest foods are whole foods. These are often found on the perimeter of the grocery store in the produce, meat, and dairy sections. When you do eat processed foods like chips and baked goods, be a smart shopper! Read the labels to find items that are lower in fat, added sugars, and sodium.
4. Use recommended servings. Eating the right amount of food for your age and body helps you maintain a healthy weight. USDA has some guidance on nutrition and daily activity specifically for adults age 60 and older.
5. Stay hydrated. Water is an important nutrient, too! To keep from becoming dehydrated, drink small amounts of fluids consistently throughout the day. Water is your best choice. Keep fluids with sugar and salt at a minimum, unless your doctor has suggested otherwise.
6. Stretch your food budget. Want to get the biggest nutritional bang for your buck? The Supplemental Nutrition Assistance Program (SNAP) can help you afford healthy food when you need it. More than four million older Americans use SNAP to buy food, and the average senior receives $113 each month. Visit BenefitsCheckUp.org to see if the program can help you.
Another way to eat healthy: Try out a grocery or meal delivery service. Did you know grocery delivery services allow you to select your groceries online and have them delivered to your door, potentially helping you avoid impulse buys? And that meal delivery services can get either healthy prepared meals or whole ingredients with unique recipes delivered to your home?
If you haven’t tried out either service yet, consider learning more. While some grocery delivery services can be covered by SNAP benefits, the delivery fee is not. Meal delivery kits generally are not covered by SNAP at this time.