Entering Your Golden Years? Here is What You Need to Eat for Good Health
Just because you have finally reached the golden years of your life, it does not mean that you can stop being intentional in your eating habits. In fact, this is one of the most important seasons of life to make sure that you are hitting all of your nutritional goals.
It is a good idea to incorporate superfoods into your diet as you begin to age. This is because your body's caloric needs begin a slow decline as you get older. This makes it important that you choose foods that pack a significant nutritional punch so that you are not wasting your calories on items that provide no value.
Here are a few of the best foods to make a part of your diet plan as you approach your senior years.
Dark Green Leafy Greens
There is no better time to start eating your dark green leafy greens than now. Because they are so rich in antioxidants, these greens work to remove harmful free radicals from the body. This reduction may lower your risk of developing cancer, diabetes, and heart disease. Greens such as kale and spinach are packed with vitamin K, a nutrient that encourages effective blood clotting while also guarding bones against osteoporosis.
Eat these greens straight up in salads or try incorporating them into a daily breakfast smoothie. You can also use them as pizza toppings or throw them into soups or casserole dishes.
There is no shortage of the benefits of eating salmon. This fatty fish is one of the very best sources of omega-3 fatty acids. These acids are instrumental in protecting the heart against disease. Because it is a great source of protein, salmon also helps aging bodies to maintain muscle mass.
It is easy to bake or broil a piece of salmon with some simple seasonings in just minutes. Pair this fish with a serving of whole grains and a green leafy salad for the perfect meal.
After being sworn off by many people, eggs are back in style. Recent research demonstrates the nutritional power of eggs. Eggs are rich in selenium, choline, vitamin B12, vitamin B6, and vitamin D. They are also a good protein source, helping you to keep full throughout the morning so that you avoid needless snacking.
Eggs can be enjoyed at any time of the day. Keep a stash of hard-boiled eggs in the refrigerator for easy snacking. An omelet stuffed with fresh veggies is an excellent way to start your day.
Plain Greek Yogurt
While it may be tempting to indulge in all of the fancy yogurt on the market today, you are doing your body a favor if you reach for the plain Greek varieties instead. Plain Greek yogurt contains as much protein as lean meat, making it a good choice for maintaining muscle mass. In addition, the high calcium content is beneficial for strong bones. The probiotics in yogurt will help to support a healthy gut and digestive health, a system that tends to decline the older that you get.
Greek yogurt makes a delicious snack. Or try topping it with fresh berries and granola for a healthy and filling breakfast. You can also try using Greek yogurt in place of sour cream in some recipes.
Rather than filling your stomach with refined grains, you would be smart to choose whole grains instead. Focusing on a diet that is built on whole grains will ensure that you are getting plenty of beneficial fiber, folate, potassium, magnesium, iron, vitamin E, and a full suite of vitamin B nutrients.
Good choices of whole grains include oats, quinoa, barley, and farro. You can also find whole grains in bread and pasta, choosing these varieties over their white counterparts. Do not be afraid to branch out and try different types of grains. You never know what you will end up loving.
The small but mighty blueberry should be a part of your weekly meal plan. Blueberries offer a high amount of phytochemicals and antioxidants. Together, these nutrients help to support strong bones while also boosting brain health. This means that blueberries may help to slow down age-related memory decline.
These six foods will work together to ensure that you are doing all that you can for your health as you age.
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