Fuel Your Day with Balanced Energy
The secret to feeling energized? Matching your calorie intake with your activity level! Whether it’s a daily walk, light exercise, or gardening, staying active keeps your body strong. Make sure to include a starchy food like whole-grain bread, rice, or potatoes in every meal to maintain steady energy throughout the day.
Add Colour to Your Plate
Want a simple way to get essential vitamins and minerals? Aim for five servings of fruits and vegetables each day. Think apples, oranges, spinach, sweet potatoes, and peppers. Whether fresh, frozen, or canned, these nutrient-packed foods help keep you vibrant and healthy. The more colour on your plate, the better!
Protein Power for Strength
Protein is your best friend for maintaining muscle strength as you age. Lean meats, poultry, fish, beans, and nuts are all excellent sources. Heart-healthy omega-3s found in fatty fish like salmon and sardines add an extra boost, keeping both your body and mind in top shape.
Care for Your Bones
Bone health becomes critical as we grow older, so it’s important to get enough calcium and vitamin D. Low-fat dairy products like milk, yogurt, and cheese help keep your bones strong. Adding fortified foods to your diet can give you an extra dose of these essential nutrients.
Keep Your Heart Happy with Healthy Fats
Choosing heart-healthy fats like olive oil or vegetable oils for cooking can make a big difference. These fats support heart health and lower the risk of heart disease. Use them in cooking or drizzle them over salads for a nutritious touch!
Stay Hydrated
Dehydration can sneak up on you, leading to fatigue, dizziness, and constipation. Stay hydrated by drinking around eight glasses of water, juice, or milk daily to keep your body running smoothly.
Boost Digestion with Fibre
Fibre isn’t just good for digestion—it also helps lower the risk of chronic conditions like heart disease and diabetes. Include whole grains, fruits, vegetables, and beans in your meals to support healthy digestion and overall wellness.
Essential Nutrients: Calcium, Vitamin D, Iron & B12
Don’t forget those key nutrients that support your bones, blood, and brain. Calcium and vitamin D are crucial for bone strength, while iron and B12 keep anaemia at bay and support brain health. Incorporate fortified cereals, leafy greens, dairy, and lean meats to meet your daily needs. By making these simple dietary adjustments, older adults can enjoy better health, more energy, and greater independence—all from the comfort of home. Eating well is the first step to living well!