As we age, our nutritional needs change. Consuming a well-balanced diet can help reduce the risk of chronic diseases and help us maintain better physical and cognitive function. But what should we eat to age well? Here are some tips:.

1. Get Your Protein

Protein is essential for healthy aging. It helps to build and maintain muscle mass, which is critical for mobility and balance. As we age, our body becomes less efficient at using protein, which can lead to loss of muscle mass and strength.

Eating foods that are rich in protein can help reverse this process.

Good sources of protein include lean meats, fish, eggs, beans and legumes, nuts, and dairy products. Experts suggest that older adults should aim for at least 1 to 1.2 grams of protein per kilogram of body weight per day.

2. Load Up on Fruits and Vegetables

Fruits and vegetables are packed with vital nutrients that can help keep us healthy as we age. They are rich in antioxidants, vitamins, and minerals that support healthy immune function, cognitive function, and overall health.

Experts recommend that older adults consume at least five servings of fruits and vegetables per day. Choose a variety of colors to ensure that you’re getting a full range of nutrients.

3. Embrace Healthy Fats

Not all fats are created equal. Saturated fats, found in foods like butter, fatty meats, and fried foods, can increase the risk of heart disease.

On the other hand, unsaturated fats, found in foods like avocados, nuts, and olive oil, can help improve heart health.

Healthy fats also play a role in brain health, helping to support cognitive function and memory.

Experts recommend that older adults aim for a diet that is rich in healthy fats, including omega-3 fatty acids, which are found in fatty fish like salmon and mackerel.

4. Go Whole Grain

Whole grains have a range of health benefits, from supporting healthy digestion to reducing the risk of chronic diseases like heart disease and diabetes.

Choosing whole grain foods like brown rice, whole wheat bread, and oatmeal can help you get the fiber and nutrients you need for good health. Older adults should aim for at least three servings of whole grains per day.

5. Stay Hydrated

As we age, our bodies become less efficient at storing water. This can lead to dehydration, which can cause a range of health problems, from low blood pressure to reduced cognitive function.

Related Article Healthy Eating Habits for a Long Life

Experts recommend that older adults aim for at least eight cups of water per day to stay hydrated. Drinking water throughout the day can also help keep you feeling full and reduce the risk of overeating.

6. Cut Back on Processed Foods

Processed foods like chips, cookies, and candy are often high in sugar, salt, and unhealthy fats. They provide little in the way of nutrients and can contribute to weight gain, inflammation, and chronic disease.

Opt for whole, minimally processed foods whenever possible. These foods are often more nutritious and can help support healthy aging.

7. Be Mindful of Supplements

Vitamins and supplements can be helpful for older adults who have a hard time getting all the nutrients they need from food. However, you should always talk to your healthcare provider before starting any new supplements.

Some supplements can interact with medications or have negative side effects. Your healthcare provider can help you determine which supplements, if any, are right for you.

8. Limit Alcohol Intake

As we age, our bodies become less efficient at metabolizing alcohol. This can lead to a range of health problems, from liver disease to cognitive impairment.

Experts recommend that older adults limit their alcohol intake to one drink per day for women and two drinks per day for men.

Drinking within these limits can help support healthy aging and reduce the risk of chronic diseases like heart disease and cancer.

9. Practice Smart Food Safety

As we age, our immune system becomes less efficient. This can make us more susceptible to foodborne illness. To reduce your risk of getting sick from food, be sure to follow safe food handling practices.

Wash your hands before you eat or handle food, cook foods to their proper temperature, and store foods appropriately to prevent contamination.

10. Seek Help if You Need It

If you’re having trouble getting the nutrients you need to age well, seek help from a registered dietitian. They can help you create a meal plan that meets your unique nutritional needs and health goals.

Don’t be afraid to ask for help. Eating well is essential for healthy aging, and there are resources out there to help you achieve your goals.