It is easier to eat well when you plan for your meals and make them enjoyable. Try these 7 Quick & Easy tips:
- Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to eat more high-calorie, high-fat foods at your next meal or snack.
- Select high-fiber foods like whole-grain breads and cereals, beans, vegetables, and fruits. They may help keep you regular and lower your risk for chronic diseases, such as coronary heart disease and type 2 diabets
- Choose lean meats likebeef, turkey breast, fish, or chicken with the skin removed to lower the amount of fat and calories in your meals. As you age, your body needs fewer calories, especially if you are not very active.
- Have three servings of vitamin D-fortified Dairy like low-fat/fat-free milk, yogurt, or cheese every day. Milk products are high in calcium and vitamin D and help keep your bones strong as you age. If you have trouble digesting or do not like milk products, try reduced-lactose milk products, or soy-based beverages, or tofu. You can also talk to your health care provider about taking a calcium and vitamin D supplement
- Choose foods fortified with vitamin B12. Many adults over the age of 50 have difficulty absorbing adequate amounts of this vitamin. Therefore, they should get this nutrient through fortified foods, such as breakfast cereals, or from a dietary supplement. Talk with your health care provider to ensure that you are consuming enough vitamin B12.
- Keep nutrient-rich snacks on hand like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low-sodium soup. Eat only small amounts of such foods as dried apricots and peanut butter because they are high in calories. Limit how often you have high-fat and high-sugar snacks like cake, candy, chips, and soda.
- Drink plenty of water or water-based fluids. You may notice that you feel less thirsty as you get older, but your body still needs water to stay healthy. Examples of water-based fluids are caffeine-free tea and coffee, soup, and low-fat or skim milk.