As we age our relationship with nutrition and exercise becomes more complicated and it can be difficult to understand what healthy choices we should be making. Held annually in March, National Nutrition Month is a campaign that provides you with information on how to make informed food choices and develop good eating and exercise habits.
Healthy Eating
Aging changes our daily eating habits but eating right doesn’t have to be complicated. The following are small adjustments you can make to develop good eating habits.
- Add flavor to foods with spices and herbs instead of salt
- Drink 3 cups of fat-free or low-fat milk throughout the day
- Add more fruits and vegetables to your meals and snacks
- Drink water often and instead of sugary drinks
- Consume foods with vitamin B12, such as fortified cereals
- Be mindful of portion sizes
To find information on planning sensible meals and get advice on what to eat and which foods to choose, you can find nutrition information at ChooseMyPlate.gov. https://www.choosemyplate.gov/.
Exercise
Being physically active has significant benefits for older adults and is vital to preventing and managing chronic disease as well as lowering the risk of dementia, and symptoms of anxiety and depression.
- Move more and sit less throughout the day
- Aim for 150 minutes of moderate-intensity exercise each week (that’s just over 21 minutes each day)
- Walking, hiking, dancing, and swimming are all great forms of physical activity
- Yoga, yard work, and sports such as golf are also great ways to remain active
- Engage in strength-training activities two or more days a week
Older adults have many options for how to live and maintain a healthy lifestyle. As with any changes to your current and exercise habits, be sure to consult your physician on the foods with the most nutrients for you, and the appropriate types of activities to engage in. They will help you figure out how to progress at a steady, safe pace.
At CESI, we understand the importance of developing and maintaining a healthy lifestyle and ensure our participants engage in physical exercise and eat a healthy diet. Learn more about our programs at https://www.elderdayservices.org/daily/
