All our lives we’ve been told it’s important to eat well. As we get older and reach retirement this is more true than ever before. This means trying to phase out bad habits which are making us sick and overweight, and trading them for new, better habits such as eating more fruits and vegetables.
1. Cook
The most important good eating habit for seniors is cooking for yourself. Whether as part of a family or especially if alone, cooking can be a real chore. However, you get to control the ingredients which makes home cooking potentially much healthier than salt, fat, and sugar ladened takeouts and restaurant meals.
2. Try New Fruits and Veg
There’s a lot of choices out of there and it’s easy for us to stick to the tried and tested ingredients we grew up with. However, why not trying a new fruit or vegetable each week and see which ones you like and don’t like.
3. List What You Like
As you experiment with new fruits and vegetables make a list of the ones you like. You can also use this list to research new recipes using them or combining them.
4. Try Substitutions
Why not try swapping out unhealthy foods or ingredients for more healthy ones. For example, using olive oil instead of animal or vegetable oils. Sometimes you can swap honey for sugar too.
5. Cut Down on Serving Sizes
It’s not just what we eat, but how much of it we eat. A little naughtiness is good for our souls, but too much is a real problem. One simple way to cut down on how much we eat is to simply use smaller plates and bowls. Swap big for small and see your portion sizes cut as well. However, some older adults have the reverse issue with a loss of appetite which requires a different approach.
6. Quit Sodas
The average American drinks 44 gallons of soda every year. Within this is not just a lot of empty calories, but a lot of sugar too. In fact, it’s been linked to the steady rise of type 2 diabetes with older adults being at a higher risk. If possible, soda should be removed entirely from the diet or at least reduced.
7. Drink More Water
A surprising number of senior citizens are treated for dehydration every year. In fact, people between the ages of 85 and 99 are 6 times more likely to be hospitalized due to dehydration that younger people. Always keep a glass or bottle of water handy, so you can get your quota steadily through the day.
