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March 2025
Embrace Healthy Foods
March is National Nutrition Month, the Academy of Nutrition and Dietetics annual nutrition education and information campaign. Research confirms eating well and being active can promote healthy aging and enhance the quality of life along with longevity. It’s never too late to embrace healthy foods, improve eating habits and gain health benefits. In fact, as we get older, food choices and activity become even more important.
Embrace Nutrient Dense Healthy Foods
The intake of fish, legumes, fruits, vegetables, and even olive oil have been linked to longevity. They are nutrient-dense and part of the Mediterranean eating style.
- Fish – Fatty fish rich in omega-3s support heart health, brain and memory. It is also packed with protein. Omega-3 rich fish include salmon, trout and sardines.
- Fruits and Vegetables – Excellent sources of antioxidants, fiber, folic acid, phytonutrients & vitamin C. Include lots of colorful produce daily to boost nutrition. Legumes provide added fiber and protein.
- Whole Grains – These provide fiber and B-vitamins, promoting regularity and boosts energy.
- Olive Oil – May reduce the risk of heart disease by decreasing LDL cholesterol and insulin resistance. Use olive oil in place of other fats in moderation.
Other Key Nutrients & Foods to Embrace
- Vitamin B12 – vital to brain and nerve health. B12 comes from animal products, however, absorption is challenged with age. Check with your health care provider if you need a supplement, especially if your eating plan is mostly plant-based.
- Vitamin D, K, Calcium & Magnesium – include these nutrients vital to bone health. Dairy products, sardines, salmon, and dark green leafy vegetables provide these nutrients. Ask your physician if you need a vitamin D supplement.
- Minimally Processed Foods – focus on fresh or minimally processed foods.
- Drink Water – sugary drinks promote inflammation, increasing the risk for heart disease and type 2 diabetes.
- Spice Up Your Life – Use herbs and spices to reduce sodium, enhance flavor, and provide hidden health benefits.
Enjoy the Power of Protein
Protein is essential to offset muscle loss associated with aging. Loss of muscle is linked to weakness and loss of mobility. Protein needs are based on body weight, age and certain medical conditions. If you have kidney disease your protein intake may need to be limited.
- Have protein throughout the day, every day, and with every meal. Aim for 20 grams of protein at meals and 10 grams for a snack.
- Good sources include lean cuts of beef, chicken, fish, eggs, pork, lamb, legumes and low-fat dairy products. Choose lean protein and vary your protein sources.
- Nuts have protein. However, they are also packed with calories from healthy fats. If you need to lose weight, be mindful of portions.
Research suggests a higher protein intake is optimal for muscle health for older adults. Aim for at least .45 –.75 gm per lb. of body weight. If you weigh 150 lbs, daily protein intake should be 68 - 110 grams.
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