Healthy Food Options for Older Adults
Are you tired of your unhealthy eating habits?
Do you want to become a healthier person?
We’ve got a list of healthy food options for you!
Nutrient-Rich Fruits for Aging Adults
1. Fruits
We all know the health benefits of fruits. They are rich in vitamins and great for our health. So if you’re looking to eat healthily, try any of the following fruits:
- Apples
- Strawberries
- Avocados
- Lemons
- Pineapples
- Blackberries
- Grapefruit
- Pears
- Oranges
- Bananas
2. Eggs
Eggs are among the most nutritious foods because they are rich in nutrients like betaine that promote heart health. Eggs are also a great source of high-quality protein with the most protein found in the egg white. Egg whites contain vitamin B2 and are rich in selenium, vitamin D, B12, B6, and minerals like zinc and iron.
3. Vegetables
Vegetables are among the most concentrated sources of nutrients. Doctors suggest eating a wide variety of vegetables every day, such as:
- Asparagus
- Broccoli
- Carrots
- Cauliflower
- Onions
- Tomatoes
- Celery
- Cucumber
- Mushrooms
- Cabbage
4. Fish and Seafood
Fish and other seafood are considered to be “superfoods” because they are rich in omega-3 fatty acids and iodine. Here’s a list of healthy fish and seafood:
- Salmon
- Sardines
- Shrimp
- Tuna
- Shellfish
5. Meat
Another great source of protein is unprocessed meat, but many medical professionals suggest a limit to the portion and frequency of meat, including:
- Lean Beef
- Chicken Breast
- Lamb
6. Grains
Grains are high in carbohydrates, so it’s wise to limit the amount consumed each day. Whole grains contain nutrients like fiber, iron, and magnesium and small portions should be part of your diet:
- Brown Rice
- Oats
- Whole wheat pasta
7. Dairy
Dairy is a healthy source of protein, calcium, and riboflavin. Recent studies show that full-fat dairy products help lower the risk of obesity and type 2 diabetes. Some options include:
- Yogurt
- Whole milk
- Cheese
8. Legumes
Legumes are rich in healthy fibers, yet they often have unpleasant side effects including gas and bloating, but it also leads to the formation of short-chain fatty acids, such as butyrate, which may improve colon health and reduce the risk of colon cancer. Consider incorporating the following legumes into your diet:
- Green Beans
- Kidney Beans
- Lentils
- Chickpeas
- Soybeans
9. Nuts and Seeds
Several studies suggest that nuts help lower heart disease and stroke risk due to their benefits for cholesterol levels, “bad” LDL particle size, artery function, and inflammation. Nuts and seeds have been part of the human diet since Paleolithic times. A few nuts, such as almonds and walnuts, and seeds, namely flax, and chia, get most of the glory, but the fact is each nut and seed bring something beneficial to the table. While exact nutrient compositions vary, nuts and seeds are rich sources of heart-healthy fats, fiber, plant protein, essential vitamins and minerals, and other bioactive compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties.
- Chia Seeds
- Peanuts
- Walnuts
- Almonds
- Coconuts
10. Dark Chocolate
Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate can improve your health and lower the risk of heart disease.
Now that you know all the healthy food options make sure that you include at least some of them in your daily diet.