5 nutrition tips to help maintain a healthy lifestyle – LA Daily News
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The famous saying from Hippocrates, “Let food be thy medicine and medicine be thy food” continues to be good advice today especially when it comes to nutrition for healthy aging. We know that good nutrition helps to promote wellness and prevent disease. Overall, health is impacted by lifestyle, environment and genetics so it would be irresponsible to suggest that a healthy diet alone will stave off all health problems. While genetics and, to a certain extent, our environment are fixed, we can take action to optimize how we fuel our bodies as we age.
In fact, many common chronic illnesses like diabetes, osteoporosis, Alzheimer’s disease, heart disease and certain cancers can be prevented with good nutrition. While medication comes with excess cost and potential side effects, eating well is painless, relatively easy and can be done on a limited budget. Here are some key nutrition considerations for a longer life and a healthier mind and body:
Choose Nutrient-dense Whole Foods
The best way to ensure a diet rich in nutrients is to consume whole foods that have not been stripped of their nutrients and fiber. Unfortunately, 77 percent of American groceries purchased are moderately or highly processed. Minimally processed foods like canned unsalted beans, dried herbs and frozen veggies are not the problem. Products with refined flour, sugar and oils as primary ingredients provide energy with little additional nutritional value. Choose whole-grain products with at least 3 grams of fiber per serving and assess your snacking habits for refined and processed foods.
Limit or Avoid Alcohol
It’s not a surprise that consuming alcohol, especially in excess, can lead to health problems like high blood pressure, heart disease, liver disease, digestive problems and some kinds of cancer. However, the portion of alcohol considered moderate intake may be surprising. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. Recently, a federal health expert committee evaluating the latest data recommended lowering the number of daily alcoholic drinks for men from two to one. While some folks can find non-alcoholic alternatives to help cut back on alcohol consumption, others may need to seek necessary support to change their drinking habits.
Steer Away from Unhealthy Fats
There is a lot of misinformation about fats. When it comes to dietary fat, quantity and quality both matter. Processed foods like commercial baked goods, coffee creamers, fried foods, and potato chips are often made with hydrogenated oils that are known to increase inflammation and negatively impact heart health. Foods rich in monounsaturated and polyunsaturated fats are known to have a beneficial impact on inflammation and blood cholesterol in addition to other health benefits. Sources of these healthy fats include walnuts, flaxseeds, fatty fish, olive oil and avocado.
Consider Your Protein Sources
Protein is a very important nutrient with dietary sources varying widely. Lean protein sources that provide more protein per serving are ideal. These include skinless chicken breast and turkey breast, pork tenderloin and fish as well as eggs and egg whites, beans, tofu and low-fat dairy products. Take advantage of low-fat cooking methods like baking, grilling, steaming and poaching, which require little to no added fat to prepare.
Eating Well Can Be Affordable
It’s a common misconception that healthy eating is expensive. While some healthy foods are pricey, they do not have to come in fancy packages with trendy ingredients. In fact, some of the healthiest foods with the lowest price tags have no package at all. Broccoli, spinach, potatoes, sweet potatoes, cabbage, carrots and squash are all loaded with nutrients and fiber and cost anywhere from under a dollar to two dollars per pound. Dried beans and grains like lentils, chickpeas, rice and quinoa are economical, especially purchased in bulk. Chicken and pork can be bought in larger quantities when on sale and then frozen raw for many months.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com. Follow me on Twitter @halfacupRD
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