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Healthy Aging Month

Healthy Aging Month

You have the power to invest in your health today to reduce your risk for cancer, heart disease, type 2 diabetes and other chronic diseases. If you already have these disease, you can still improve your health by making healthy choices every day.

#1 Consume more plant-based foods
Vegetables, fruits, whole grains and beans should make up 2/3 of your plate for every meal.
Research shows that consuming more plant-based foods and eating less meat and dairy can help reduce the risk of cancer and heart disease, maintain weight and help with digestion.

Breakfast – Add mushrooms, spinach or tomatoes to your eggs in the morning.
Eat whole grain bread with peanut butter
Add a piece of whole fruit
Add vegetables to your baked potato or pizza
Add vegetables to soups, sauces and sandwiches.

#2 Choose to consume more whole grains
Check the nutrition facts label and ingredients on bread and pasta products. You should see
“whole-wheat” or “whole grain” listed.
Other whole grains include brown rice, oatmeal, quinoa, barley, bulgur, and spelt.

#3 Eat foods high in fiber
Fiber is a carbohydrate that aids in digestion and the prevention of colorectal cancer.
Soluble fiber dissolves in water and insoluble does not dissolve in water.
Sources of soluble fiber – oats, barley, beans, fruit and vegetables.
Sources of insoluble fiber – dark leafy greens, celery, whole grains, seeds and some fruits

A high-fiber diet: slows digestion, lowers blood sugar, lowers cholesterol, prevents constipation, aids in the prevention of colon cancer.

Increase fiber in your diet gradually. Give your body a chance to adjust and drink plenty of water.

#4 Replace salt with healthier options
Our country is consuming a lot of high-sodium foods and it’s raising blood pressure and increasing the risk of stroke. Most of the sodium we consume in our diets comes from processed foods such as soups, sauces, processed meats, frozen dinners, chips and crackers.

To cut down on salt –
Buy low-sodium versions of packaged foods
Buy low sodium or no-salt versions of canned foods
Flavor your foods with herbs, spices, lemon juice, salsa, flavored vinegar, and mustard

#5 Keep a healthy weight
Carrying extra weight can slow you down and make you more at risk of being diagnosed with cancer, heart disease, diabetes, high blood pressure and joint problems.
Eating too much and not exercising can lead to weight gain which increases your risk of colorectal, breast, pancreatic, kidney and esophageal cancers.
Obesity also increases your risk for developing heart disease, type 2 diabetes, and high blood pressure.

Tips to help you keep a healthy weight –
Stock your pantry with healthy foods
Be aware of portion sizes – use measuring cups, read labels
Eat non-starchy vegetables
Consume healthy fats in moderation
Stay active to burn calories and stay healthy

Do you need help developing a long-term healthy lifestyle? We can help you get started today! It will be the best investment you made for yourself and your family. Call or email us today to get started.
Cathy Bowers, RD
cbowers@nutritionforalifetime.biz
757-288-2195
www.nutritionforalifetime.biz
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