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EATING NUTRITIOUS WHEN YOU'RE NOT HUNGRY
We’re older, we’re not as hungry and our bodies are changing which makes our nutritional needs different. Smaller, more frequent meals can help seniors manage appetites and maintain weight. How do we make sure our frequent nibbles give us the nutrients we need?
Focus On Nutrientdense Foods
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Focus on eating nutrient-dense foods that are rich in vitamins, minerals and antioxidants. This includes fresh fruits and vegetables, whole grains, lean protein and healthy fats. Pick up a small vegetable tray in the produce section of the grocery. You can have a fresh meal for under $10.00.
Include Protein
Protein is essential for building and repairing tissues, and it helps to maintain muscle mass as we age. Aim to include a source of protein in each meal, such as eggs, dairy, poultry, fish or beans.
Limit Processed Foods
Processed foods are often high in added sugars, unhealthy fats and salt, and they provide little nutritional value. Instead, opt for whole, unprocessed foods that are as close to their natural state.
Stay Hydrated
As we age, our sense of thirst may diminish, so it's important to stay hydrated. Avoid sugary drinks, as these can add empty calories to your diet.
DON'T SKIP MEALS
Skipping meals can lead to low blood sugar levels, which can result in feelings of fatigue, confusion and irritability. It's important to eat regularly, even if your portions are smaller.
Try New Foods
Trying new foods can help keep your diet interesting.
By Nellie Palmer
Experiment with different recipes and ingredients to find new foods that you love.
Cook For Yourself
Cooking for yourself is a great way to control the ingredients and portions in your meals. Use healthy cooking methods, such as roasting, grilling or steaming. Avoid frying or deep-frying. Air frying is a healthy alternative to frying in oil.
Dine With Others
Eating with others can be a fun and social experience, and it can help you maintain a healthy diet. Dine with friends, family or neighbors, and enjoy a variety of nutritious meals together. Set an alarm to eat at least a small meal or snack of nutritious food every few hours. Six small meals a day will help keep your energy up from dusk till dawn.
