Nourishing Your Health and Vitality
Spring is approaching – everyone loves a little Spring cleaning. It’s a perfect time to focus on one of the most important aspects of your health—nutrition. As we age, what we eat becomes more crucial than ever. Proper nutrition helps you stay strong, energized, and ready to enjoy all the things you love. So, let’s dive into some fun and exciting facts about nutrition that will not only inspire you but also keep you healthy as you age gracefully!
Eat More Colorful Foods
Think of your plate as a rainbow! The more colorful your food, the more nutrients it contains. Red, orange, yellow, green, and purple vegetables and fruits are packed with vitamins, minerals, and antioxidants that support your immune system, improve vision, and help maintain bone health. A simple tip: Try to include at least 3 different colors of vegetables or fruits at each meal.
Fiber is Your Friend
Did you know that fiber is key to a happy digestive system? As we age, our digestive systems can slow down. Adding more fiber—found in whole grains, beans, fruits, and veggies—helps keep everything moving smoothly. It also supports heart health and can help maintain healthy blood sugar levels. So, next time you’re preparing your meal, reach for a whole grain option like oats, quinoa, or brown rice.
Calcium: Your Bones’ Best Defense
As we get older, bone health becomes more important, and calcium is essential in keeping your bones strong and healthy. It’s not just for kids! Did you know that adults over 50 should aim for 1000-1200mg of calcium each day. You can find calcium in dairy products, leafy greens, and fortified cereals, and remember, vitamin D helps your body absorb calcium as well, so don’t forget the sunshine.
Protein is Power!
Protein is a powerhouse for muscle maintenance. As we age, we naturally lose muscle mass, but eating enough protein can help slow this process. Foods like eggs, lean meats, fish, beans, and nuts are great sources of protein that will keep your muscles strong, your energy up, and your metabolism running smoothly.
Hydration Matters More Than You Think
It’s easy to forget to drink enough water, but staying hydrated is key to maintaining healthy skin, joint lubrication, and overall body function. Did you know as we age, we become more susceptible to dehydration? So, drink up! A good rule of thumb: aim to drink at least 8 cups of water a day, and don’t forget that hydration also comes from fruits, veggies, and soups.
Fun Fact: Your Taste Buds Change!
Did you know that as we get older, our taste buds can change, making certain foods seem bland or less appealing? The good news is you can enhance your meals with herbs and spices instead of salt! Try adding garlic, turmeric, ginger or rosemary to your dishes—they not only boost flavor but also bring added health benefits, like reducing inflammation.
Take Time to Enjoy Your Meals
Food is not just fuel; it’s an experience. Take the time to savor each bite and enjoy the moment. Eating mindfully can help you enjoy your food more and prevent overeating. So, make your meals a special occasion—whether it’s a solo dinner or shared with family, it’s a chance to nourish your body and soul.
A Simple Recipe to Kickstart Your Nutrition:
Vibrant Veggie Stir-Fry
Ingredients:
- 1 cup of broccoli florets
- 1 red bell pepper, sliced
- 1 carrot, thinly sliced
- 1 zucchini, sliced
- 1 tbsp olive oil
- ½ of a small onion diced
- 2 tbsp soy sauce or tamari
- Tsp of fresh ginger – ground is fine too (optional)
- 1 tsp of minced garlic
Instructions:
- Heat olive oil, garlic and onion in a large skillet over medium heat for about 3-4 min or until onion begins to brown.
- Add broccoli, bell pepper, carrot, and zucchini. Stir-fry for about 5-8 minutes or until vegetables are tender-crisp.
- Drizzle soy sauce or tamari over the veggies and stir to coat.
- Sprinkle with the ginger for an extra touch of flavor.
- Serve with rice or quinoa for a satisfying meal!
This stir-fry is bursting with color, fiber, and vitamins, making it the perfect addition to your weekly meal plan. After all, eating well is one of the most rewarding things you can do for your health as you age.
But, let’s take it up a notch and add some protein. Pick your favorite fish or chicken and suddenly you have an enriched meal that is not only good for your bones, skin, and heart, but your muscles will thank you too.
Need assistance with meal prep or shopping? Our ABC Homemakers are here to assist you.
