“When diet is wrong, medicine is of no use; when diet is correct, medicine is of no need.”
- Ancient Ayurvedic Proverb (Traditional Hindu system of medicine)
A well-designed nutritional plan for optimal health and weight management remains the same for everyone at any age. The components of a healthy diet are always the same because our biology dictates it. Although we may have individual food sensitivities, for a variety of reasons, the way our digestive system works, processes, and utilizes the foods we eat is the same for everyone. Feeding the body what it needs to be well and removing the foods that make it sick is the essential goal of optimal health from the inside out.
The amount of food we need changes through various phases of life, age, physical size, and activity level. Young growing brains and bodies will require more nutrients than a matured body. Specific life situations such as pregnancy, illness, injury recovery, or intentional and specific physique goals, such as building muscle or losing body fat, will also require minor alterations to the regular diet to support these new needs.
The older we get, we may notice specific changes in food preferences, digestive issues, or creeping weight gain due to a slowing metabolism. Whenever your body is speaking to you in this way, it is vital to listen to it and make minor course corrections to meet the demands of your ever-changing body.
What are some of the specific dietary changes that mature adults need to make?
Eat less – Science has proven that eating less is not only easier on the digestive system but attributed to longevity in many of the longest-living blue zones (regions throughout the world with a higher than average amount of longest-living people).
Eat smaller portions more frequently – adopting the grazing eating behavior is very beneficial for older adults. Eating smaller frequent meals of clean natural foods provides an ongoing source of nutrients while putting less stress on the digestive system.
Slow down – Taking smaller bites and chewing longer not only prevents choking but helps you eat less. Did you know it takes your gut 20 minutes to tell your brain that it’s full? By eating slower, your stomach will have the time to relay the information before you have overly stuffed yourself.
Focus on the 4 S’s – Aside from as many seasonal fruits and vegetables as you want, a dietary focus on 4 S’s will help simplify your diet for optimal healthy aging.
Smoothies loaded with green leafy vegetables like spinach and kale, small amounts of healthy fats such as nuts and avocados, and low sugar fruit such as berries are great ways to enjoy a full meal that is easy on the digestive system. Kodie's Green Smoothie recipe was the featured recipe in this month's newsletter! Sign up for the Living LEAN Spotlight newsletter to enjoy more featured recipes, exercise games, and lifestyle challenges every month!
Salmon provides the body with healthy Omega 3 Fatty Acids, a lean source of protein, and provide astaxanthin, a protective antioxidant. You don’t need much, but when adding a bit of Wild Caught Alaskan Salmon twice a week to your meal plan, you will supply your body and brain with valuable nutrients for healthy aging.
Salads loaded with a variety of fresh vegetables, small amounts of seasonal fruits, healthy nuts, and a drizzle of Extra Virgin Olive Oil homemade dressings is a health-promoting meal in itself. Salads made with fresh produce provide all your macronutrients and come loaded with aging well vitamins and minerals.
Spices not only provide flavor to meals but also provide tremendous health benefits as well. Tumeric is well known for fighting inflammation, garlic boost heart health and helps fight colds, cinnamon help lower blood pressure, and ginger relieves nausea, to name just a few.
Choose water as your beverage of choice. Water is a vital nutrient and must be consumed throughout the day. As we get older, our thirst signals weaken; therefore, it is imperative to set up your environment to encourage drinking more water daily. Here are a few tips and tricks that may help you drink more water:
Drink a glass of water first thing in the morning before any coffee.
Drink some water before and after every meal.
Carry a refillable water bottle with you wherever you go. Sip from it throughout the day and keep refilling it as it runs empty.
Set a goal to refill your water bottle 2-3 times every day.
If you consume alcohol in the evening, drink some water before going to bed
Is water boring? Include some lemon, strawberries, cucumber, and mint to add a hint of flavor, color, and antioxidant benefits to plain water. Make it fun!
Nutrition, along with lifestyle, exercise, and attitude, is a fundamental pillar of healthy aging. Suppose your goal is to offset care dependency and remain fully functional, mentally and physically. In that case, nutrition will play a vital role in your success for as many years as possible. Good nutrition choices will definitely help you age well, but more importantly, they will mitigate specific age-related diseases, illnesses, and decay from taking away your quality of life.
If you found the simple nutritional advice helpful, please share it with your loved ones. You can help us support more happy, healthy, and purposeful lives through the gift of optimal health and wellness!
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