Your eating habits now could translate into a healthier old age—which means that the effects of healthy eating can extend long beyond what most previously thought.
A recent study of men and women in England (and published in The Journals of Gerontology: Series A) found that those who ate fewer processed foods and more fruits, vegetables, and whole grains performed better on physical function tests in their early 60s when compared with eating habits that are not as healthy. The physical function tests included chair rise speed and standing balance time.
Fat & Carbohydrates
Your body needs healthy fats, such as omega-3 fatty acids. Focus on healthy sources of fat, such as fish, avocados, and nuts rather than saturated or trans fats found in processed foods and desserts. Additionally, your body needs carbohydrates for energy. Your source of carbs should come from unrefined carbs such as whole grains, vegetables, and fruit rather than white bread and other refined carbs.
Protein & Calcium
Protein is another source of energy, but you need to make sure to have high quality sources of protein (think skinless chicken breast over fatty red meat). There are plenty of plant-based sources of protein as well. Calcium is needed for healthy bones and teeth, and you can get it from yogurt, cheese, milk, and leafy greens.
Eating healthy throughout your lifetime is a marathon, and not a sprint. You need to be able to make small changes that can last for the long-term while still having foods that you enjoy. You can achieve a lot by choosing to prepare foods yourself whenever possible, which helps to cut back on packaged foods full of preservatives with no nutritional value.
By choosing healthy foods throughout adulthood, you may be able to help reduce musculoskeletal decline in old age. Talk to your doctor about the best diet for your current age and nutrition needs.
Eating Healthy Now for Old Age
Posted On: 11-10-2017
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