Seniors are especially prone to nutritional deficits, meaning diets that do not provide their bodies with the essential components required for optimum health. Packaged, easy-to-fix meals are often not very healthy and eating them frequently can lead to poor health. The following article has some great tips to help you create a healthy diet.
Riboflavin is necessary for a healthy diet. It’s needed to unleash the energy from the carbs, fat and protein found in the body. Riboflavin also helps transport iron throughout your body and optimize your metabolism. Dairy and whole grain products contain a sufficient dietary amount of riboflavin.
To have a healthy body we need to keep track of what we eat. There is a very popular saying that goes to say that you are what you eat. That is entirely true, therefore it is important to limit the consumption of processed food and take in more organic foods.
Reduce the sodium that you consume with your meals. There is a lot of salt in fast foods and also most junk foods. Once you begin cutting back on salt, you’ll be more aware of it. This could cause you to dislike the foods that you should not be eating. Your cravings will diminish.
A good nutrition tip is to start taking iodine as a supplement. Iodine works to produce the T4 and T3 hormones, which are essential in regulating your thyroid. If you’ve been to the doctor and you found out your T4 or T3 levels are down, taking an iodine supplement can be very beneficial.
Instead of eating potato chips as a snack at the end of the night, go into the fridge and peel several apple slices. Apple slices are a very nutritious and tasty snack that you can substitute; with a fraction of the calories that you will get from eating potato chips.
When planning your meals for the week, use common sense. While most people do not have the benefit of a certified nutritionist, the majority know when they have eaten too many fast food meals or unnecessarily large portions. Since it is okay to eat out once, maybe twice per week, use your best judgment.
Forget the chips when you are craving salt. Grab a handful of nutrition packed, lightly salted edamame instead. Edamame are green soybeans that have been cooked and are rich in folic acid, calcium and protein. They can also be added to soup or tossed into your favorite stir-fry.
Build a healthy meal by combining a variety of food sources. Meat does not need to be the centerpiece of every meal. Try making more stir-fries with a variety of fresh vegetables. You can make homemade sauces to complement your dishes to maximize taste and avoid the corn syrups in most commercial sauces.
Legumes and beans are also excellent sources of protein. They lack the high fat content of red meat and provide many of the essential amino acids that meat does. However, beans alone will not provide the same amino acids that meat provides, so it’s necessary for a vegetarian’s diet to be composed of many other sources of proteins as well. Beans are also cheap and easy to prepare.
To lower your risk of heart disease and other serious health threats, try to eat less fried and fatty foods. Choose broiled, steamed, or baked foods over fried foods, as the deep frying adds fat which can clog arteries, raise bad cholesterol levels, and increase the risk of heart disease.
The best way to ensure proper nutrition is to follow this rule: most of your meal should consist of fruits and vegetables along with a 6 oz. portion of protein and a very small amount of carbohydrates. Carbohydrates are important to your diet, but most people eat too much of them. If you eat the fruits, veggies and proteins first, you will have fewer cravings for large quantities of carbs.
Creating good food habits is a key to maintaining good nutrition. One important habit to cultivate is portion control. It is easy to forget what real portion sizes are in our super-size culture, but by measuring carefully for a few days, you can familiarize yourself with the amount of food you should really be consuming.
Use small steps to reach your bigger nutrition goal. If you do not change your eating habits slowly you are more likely to fail. Start slowly to ensure the longevity of effective diet changes. Tea with caffeine is a great alternative to soda and fruit is a great snack in place of chips. You will eventually acclimate yourself to these things. You will find that your small steps pay off quickly!
Eat foods rich in iron! When thinking about nutrition be sure to monitor your iron intake. Iron is very important for your well being as well as the quality of your blood. Some ways to increase your iron intake, painlessly, include nuts; dark green vegetables; and low fat meats. These methods will greatly improve your overall health.
You can improve your diet by eating your meals at the same time every day. This helps your body get on a schedule so that when you’re hungry, you can avoid junk food.
An important nutrition tip for everyone is the importance of not skipping meals. Skipping meals can cause your blood sugar to drop and your metabolism to slow down, both of which are unhealthy. Skipping a meal will also cause you to become so hungry you will eat anything when you get the chance whether it is healthy or not.
For those upping antioxidant intake, stay away from ‘light’ oils. Light oils have less of the beneficial cancer-fighting properties. They also carry a less intense punch meaning you’re likely to use more. A quality extra virgin olive oil is an example of a good fat for your diet, so use this on salads to boost antioxidant intake.
Many senior citizens have a tough time getting the nutrition they need to be healthy. A desire to avoid preparation of a full meal for a single person often leads to an unhealthy diet. These tips will ensure that healthy choices are easy to make.