The Ideal Diet for Seniors

The food we eat, the meals we enjoy, the friends we enjoy it with brings us much delight. I think we all know that we should eat more whole foods, veggies, and fruit, and limit sugar, salt, and processed foods that come in a box or from a fast food establishment. I think we also can agree that it's often easier said than done. But it is so important to give some consideration to our current eating habits and see where we might make some upgrades. Our lifestyle is the main driver of our health. What we choose to eat will determine the quality of our years. It's important that we enjoy what we eat. We know that kale is a nutrient-dense veggie powerhouse, but if you don't like the way it tastes, that may not inspire you to eat more of it. What you choose and enjoy eating is highly personal. So let's discuss some things that can influence all of us to make better choices to support healthy aging. If you have a specific health condition or concern, please be sure to consult and follow the recommendations of your health care provider. As often as possible, eat real whole plant-based foods such as fresh vegetables, fruit, and whole grains. These are living foods that won't live for weeks or months in your refrigerator or food pantry. The life in food gives you life. They provide building blocks for structure and function. They're anti-inflammatory and promote longevity. Eat lots of different colors to obtain a wide range of antioxidants. And for more brain power, load up on leafy greens like spring mix lettuce, spinach, and yes, kale. A 2017 Rush University study of a thousand older adults found that when they ate just one cup of leafy greens per day, their cognitive health was 11 years younger than those who did not eat one cup of leafy greens per day. I joke about the kale just because it's the veggie people love to bash on, but the point is make an effort to enjoy at least one cup of leafy greens every day. The second tip, enjoy a small amount of healthy fats with each meal. The food industry made fat a bad word, but we need healthy fats for optimal aging. Healthy fats include avocados, olives, nuts and seeds, and cold-pressed unprocessed oils. They support optimal physical and cognitive function, improve cell membrane flexibility, and transport and absorb fat soluble vitamins. Did you know your brain is 60% fat? Gives new meaning to the term fat head, but in all seriousness, consuming healthy fats is vital for the structural and functional role in neurons. You don't need a lot, but you do need a little with each meal. Try an avocado on your sandwich or salad, add some seeds or nuts to your oatmeal. We like sautéing sliced almonds with frozen french cut green beans. In addition to small amounts of healthy fats, it's important to consume protein with each meal or snack. Protein is the main component of the body, your cells, hormones, neurotransmitters, enzymes, and immune system. Protein helps to regain and maintain muscle and strength, along with working out with me and the Silver Sneakers team. Fish, chicken, beef, and pork tend to be what comes to mind when we think of protein. You can also get protein from lots of plant-based foods such as beans and lentils, and of course I could never leave out tofu, especially sautéed with chopped kale. Quinoa is an awesome grain. It's packed with protein. And did you know that vegetables such as broccoli, spinach, and potatoes contain some protein? If you can tolerate dairy, that can be a source of protein also. So include protein with each meal or snack. The next tip for healthy aging, drink water. Water is essential for our bodies and brain health. Our joint cartilage is roughly 75% water, so drink some water before you exercise. Make sure you're well hydrated to help reduce joint pain. Water is also essential for cell structure and function, metabolic health, energy, muscle performance, and brain power. People who are well hydrated every day have improved cognition and memory. They have fewer falls, less constipation, reduced orthostatic hypotension, and improved rehabilitation outcomes. You can ask your health care provider how much water they recommend you drink daily. In general, five or more eight-ounce glasses of water is a good recommendation. And one more tip that in my opinion is a powerhouse to optimal aging that often gets overlooked, add spices to your foods. Spices do more than just add flavor. Many spices are antioxidants. Such spices as curcumin are beneficial for cognitive health. Adding black pepper boosts the body's efficiency to absorb the nutrients. Cinnamon can assist in lowering blood glucose. Other spices such as cardamom, oregano, thyme, rosemary, sage, turmeric, and more are very beneficial to our health and makes food taste great too. You can google specific spices for more information. Just remember a little goes a long way, so don't overdo it. If you'd like more guidance for healthier eating habits, talk to your health care provider about the Mediterranean diet. This is one of the best studied eating patterns and is ideal for healthy aging. People who follow this style of eating have been seen to have a 50% reduction of all-cause mortality including reduced heart disease, neurodegenerative conditions, and cancer and numerous other health benefits such as slowing lower body functional decline. Another resource for healthy eating motivation and guidance is SilverSneakers.com. Our on-demand library contains several videos on nutrition and our website highlights great articles written by nutrition experts. Happy eating and let's add more great years to our life.