Once you retire, your body starts to change. Some of these changes are natural, others are just due to lack of exercise. Either way, taking care of yourself as you move into retirement communities is important. Here’s what you need to know about diet changes for seniors in your golden years:
Eat More Fruits, Vegetables, And Whole Grains
As you get older, it’s important to eat various foods rich in nutrients. These include fruits, vegetables, and whole grains.
Fruits provide vitamins A and C and folic acid (which helps prevent congenital disabilities). They also contain antioxidants that can help fight disease-causing free radicals in the body. Some examples are apples or oranges; berries such as blueberries or blackberries; melon such as cantaloupe or honeydew; citrus fruits such as oranges or grapefruits; tropical fruits like pineapple or mangoes; dried fruit such as raisins and apricots.
Cutting Down On Sugar
As you get older, your body needs to process sugar more efficiently. So you’ll want to cut back on sweet things like candy and soda. You may also want to avoid sugary foods like cake or cookies because they’re high in calories and can lead to weight gain if you eat too much.
If you have a sweet tooth, try substituting fruit for cookies or ice cream. You can also use stevia drops instead of sugar in recipes; they are a natural sweetener that won’t spike your blood glucose levels like regular table sugar.
Berries As Snacks
Berries make a great snack, especially if you want something light and healthy. They’re rich in antioxidants and fiber, which can help lower your cholesterol levels and keep your digestive system running smoothly. Berries also contain plenty of vitamins A, C and E- all important nutrients for the body.
Berries are delicious raw or cooked (especially when they’re baked into muffins), so they make an easy addition to any meal plan-and they travel well too!
Cutting Down On Salt
Cutting down on salt is a good idea for anyone, but it’s especially important if you have high blood pressure. If your doctor has told you that your blood pressure is too high, ask them how much sodium should be in your diet daily. Then plan meals accordingly by watching for foods with more than 100 mg of sodium per serving.
Keep Moving
As you move into retirement communities, it’s important to keep moving. This is because the more active you are, the better your health will be and the longer you’ll live. You should walk at least 30 minutes a day and do strength-training exercises at least twice a week. It also helps if you do some form of physical activity that increases your heart rate for at least 10 minutes four times per week (for example, gardening).
Don’t Forget About Vitamins And Minerals
Vitamins are essential for keeping your body healthy, but getting enough from your diet alone can be difficult. Many people have trouble absorbing certain vitamins without the help of certain foods, which means that a multivitamin supplement is also necessary. Minerals also play an important role in keeping you healthy; some examples include calcium for strong bones and potassium for heart health (among others). It’s best to focus on these things!
