NUTRITIONAL THERAPY— NOT DIET

As we become more seasoned in life, we should be more intentional about what we put in our bodies. I won't say eat healthy because that might scare you off. I know what some of you are probably thinking… I could have other vices, or I've paid my dues and deserve to eat whatever I want, or at the more extreme end of the spectrum, It hasn't killed me yet

All of that may be so, but the truth of the matter is we all need to try to eat better.

A heuristic approach is to eat with the intention of better results—you are what you eat! As harsh as that may sound, think about it: If you eat a dozen donuts each week, you are sure to resemble that eventually. The healthier your food intake, the better your health will be. This doesn't mean going on a diet but intentionally maintaining a more nutritious diet.

Here are a few tips for maintaining better eating habits and changing the behaviors that result in unhealthy food choices.

Try: o Changing your meal-time routines. o Eating more than 1-2 hours before bedtime. o Eating at the table. o Avoiding eating while watching TV or using other media devices. o Drinking at least 8 oz. of water before your meal and eliminating sugary drinks during the meal. o Eating to be satisfied, not to be full or stuffed. a. When dining out (e.g., for lunch), choose what you like, but eat only half. Take the other half to go; you can have it for dinner later that evening (and vice versa for dinner). b. Pack your lunch for work and limit takeout; include healthier snacks to enjoy throughout the day. c. Give yourself variety. Repetition can be monotonous, and if you're bored, you might irrationally exchange nutrition for gourmandizing or self-indulgence.

If you must diet, focus on portions rather than calories.

For those who have been healthy eaters, for the most part, your focus is to maintain a nutritional balance. As we age, our energy levels decline, and our metabolism slows down. To avert bone and muscle weakening, eat more fruits, vegetables, and lean meats, and avoid saturated fats and sugars (cakes, ice cream, chocolate, soft drinks, red meats, and processed meats).

Simple changes in your food health can result in overall wellness and freedom from signs of disease.

Here are a few examples:

1. Replace refined grains with whole grains.

2. Substitute fresh fruits for added sugar.

3. Add superfoods to your menu, such as avocado, berries, cruciferous and dark green leafy vegetables, eggs, seafood, legumes, and nuts.

Clean and straightforward, these steps will balance your eating habits with variety, flexibility, nutrition, and grace. You can do a quick evaluation of your nutritional health by noting your overall food intake for the week and then gradually introducing

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are alike, and you may require a more in-depth nutritional strategy. You can learn more about the benefits of nutritional therapy, changing eating habits, and overall fitness by contacting your healthcare professional (National Institute of Health/NIDDK).

Dr. Michelle Kindred is a Professor of Education

Leadership and Science

Teaching Methods for master’s and PhD programs, helping scholars unveil their true potential and give back to the field of education. Her talents include curriculum development, collegial coaching, mentoring and supervision, and substantive editing and writing. She is the executive leader and owner of Cooper Kindred Ventures, LLC, which supports underrepresented and black communities through mentoring, education, scholarship, and well-being.

Reference: U.S. Department of Health and Human Services (2020). Changing your habits for better health. National Institute of Health Diabetes and Digestive and Kidney Disease. https://www.niddk.nih.gov/healthinformation/diet-nutrition/changing-habits-better-health

Kim Bizor Tolbert Founder