Making wise decisions about what you eat as you get older is important. Research shows that it’s not too late for smart food choices and other good health habits, like being physically active, to help reduce your risk of chronic diseases like heart disease, diabetes, and osteoporosis. The goal is to make healthy lifestyle choices so you can stay active in the coming years. The foods you eat and your level of exercise is related.
As you grow older, if you continue eating the same types and amounts of food but do not become more active, you will probably gain weight. That’s because your metabolism (how your body gets energy from food) slows with age. Your body uses less energy, and that means it needs less food to make the energy it needs.
Healthy meal choices are just as important as exercise. But, what about between meals? Sometimes you just need a bite of something to keep you going. Snacks are okay, as long as they’re smart food choices.
A Few Ideas for Healthy Snacks
• If you have a refrigerator, keep vegetables in the fridge such as thinly sliced carrots, sliced green or red bell peppers, edamame, cucumbers, summer squash, broccoli, cauliflower, mushrooms, or other veggies that you enjoy. You may also want to keep a container of hummus or low-fat dressing for dipping.
• Keep fruit available. Favorite choices are bananas, apples, blueberries, raspberries, strawberries, grapes, melon slices, and others. If you are diabetic, check with your physician to learn the fruits you can eat.
• Try apple slices with a bit of your favorite cheese.
• Enjoy some fresh strawberries dipped in a fat-free whipped cream.
• Go nuts. Almonds are one of the best nuts to eat and a healthy snack. But eat only a handful as they add a lot of calories and should be consumed in moderation. Walnuts, pecans, peanuts, and cashews are also good.
• Keep healthy grain-based snacks available. Some choices include pretzels, whole grain low-fat crackers, granola bars, vegetable chips, or baked tortilla or potato chips. Read the label to be aware of fat calories and sodium content.
• Try a container of low-fat or fat-free yogurt, low-fat cottage cheese (with or without added fruit),
• Keep a protein shake on hand when you desire a higher protein snack.
• Consider soup as a snack – it also helps keep you hydrated.
• Enjoy a snack of dark chocolate occasionally. Again, moderation is the key.
Before making changes to your diet, make a list of the types of snacks you would like to keep on hand and review with your doctor. For example, sometimes certain medicines and specific fruits don’t mix.
For more information about senior nutrition and other aspects of senior living, contact Oscar Lugo at Summerhill Villa, Tel: 661-254-9933 or visit us at www.mbkseniorliving.com.