Until now, nutrition wasn’t on the top of my to-do list. I spent most of my life ignoring my health while I worked, raised kids and placed convenience over self-care. Retirement, however, did away with all that. Now we get into my golden years where I thought I was “okay” with no apparent visible health problems. My GP called me in for what was supposed to be a routine health check and suddenly revealed those symptoms (high blood pressure, cholesterol and blood sugar). This wakeup call made me realise how essential retirement nutrition tips are. So, I needed to change my diet and find a way to eliminate the meals I ate for more than five decades.
I signed up for a 9-month long health and wellness program, where I can receive guidance focused on nutrition for older adults and creating a healthy lifestyle from my health practitioner. I started with tiny modifications by including more exciting fresh fruits and vegetables in my foods, attempting new whole grains, and enjoying herbs and spice. And I came back to cooking and the pleasure of feeding my body.
A new “me” has emerged. I have my energy back; my mind is clear and I will soon begin to plant up my own wee vegetable/herb patch grown in pots later in the year.
My Best Retirement Nutrition Tips for Healthy Eating
Weekly meal planning: that incorporates whole grains, lean meat & healthy fats on top of fruit and vegetables is one of the most important keys to having balance in your diet and a building a healthy lifestyle for seniors. An effective meal plan will save you money, food waste and your time.
Cooking at home: When you cook your food at home, you have total control of the components and cooking process used to create your meals, which enables healthier nutrition for older adults. Try different methods of cooking that require less added fat and maintain nutrition, such as grilling, steaming or baking. Having fun in the kitchen, spending time with your family and developing a healthy attitude towards food is what cooking at home all about!
Calories: The older you get, the less calories your body needs. Serve the meals in smaller plates that give the illusion of a complete plate, which can help to diminish the urge to overeat if possible. When dining out, share some plates or take half of your meal to go.
Opt for healthy fat: Substitute unhealthy types of fats, usually present in processed and fried foods, for healthier alternatives to lower the danger of persistent diseases resembling coronary heart illness and kind 2 diabetes. Healthy fats such as those in olive oil, avocado, fatty fish and nut and seed butter improve your diet and encourages healthy eating for seniors.
Mindful eating: This includes being completely aware of the experience of eating, enjoying every bite and knowing when you are hungry and when you are full. Be guided by your body; eat only when you are hungry and stop eating as soon as you are not feeling hungry.
Hydration: Consume hydration to assist digestion, circulation, temperature balance and nutrient absorption. Strive for a minimum of 8-ounce glasses of water each day. Bring a water bottle with you so that you can sip throughout the day. If you feel thirsty, have a dry mouth or dark urine: you need more fluids. Eat foods that help you hydrate such as cucumbers, oranges, strawberries. Cut back on sugary and caffeinated drinks to avoid dehydration.
Healthy snacks: may reduce hunger and stop you overindulging at dinner. Lots fruits, vegetables, nuts and yogurt provide you the essential nutrients. Fruits such as apples and berries provide energy. Carrots and cucumbers are examples of vegetables that are low-calorie, but very nutrient-dense. Healthy fats and protein are like almonds is an example of this type of snacks.
Follow NHS Eatwell Guide: which gives a sensible template for achieving balanced diet and proposes meal should consist of 1/3 each of fruit & veg, carbohydrate (preferable wholegrain) and the rest to be split up on protein sources plus small amounts of unsaturated oil.
A Few Examples of Nutrient Rich Foods are:
- Whole grains: bulgur wheat, brown rice, quinoa, and oats
- Leafy Greens: Swiss chard, spinach and kale
- Berries: blueberries, raspberries, and strawberries
- Oily Fish: Salmon, Sardines, Mackerel
- Colourful Vegetables: Sweet potatoes, bell peppers and carrots
- Nuts and Seeds: Chia seeds, almonds, and walnuts
- Legumes: Chickpeas, lentils and beans
- Dairy or Dairy Alternatives: Low-fat yoghurt, milk (including plant-based substitutes)
Nutrition pitfalls to avoid
- Skipping Meals
- Overeating
- Overuse of supplements
- Relying on processed foods
- Ignoring routine medical checks
Recipes ideas
Breakfast
Oats: Oats, chia seeds, almond milk, Greek yoghurt, berries and nuts
Instructions: soak oats, chia seeds, almond milk and yoghurt overnight and add honey, berries and nuts in the morning.
Lunch
Quinoa salad: Quinoa, chickpeas, cucumber, cherry tomatoes, red onion, olive oil herbs, feta cheese and lemon juice
Instructions: Cook quinoa, mix chickpeas, chopped vegetables, feta cheese, olive oil, herbs and serve
Dinner
Chicken Stir-Fry: Chicken breast, broccoli, bell peppers, carrots, soy sauce, garlic, ginger and olive oil
Instructions: Stir fry some chicken in a pan with olive oil until cooked then add your vegetables along with the garlic and ginger. Add soy sauce to taste and serve on top of brown rice.
Reclaim Your Health
Your golden years are the absolute best chance you have to reclaim your health and learn how amazing nutrition for older adults really is. So incorporate these retirement nutrition tips and healthy eating for seniors in your daily routine for a healthy lifestyle. For exercises to complement your new eating plan, read our Retirement Fitness Advice: 7 Fun Ways to Stay Health and Happy for physical exercises to complement your new eating regime.
These are recommendations from my personal perspective. But do consult your doctor for guidance on what to eat depending on your health condition.
Share your recipes ideas:
Do you have a specific retirement nutrition tips, healthy recipe and cooking tips to share and inspire others?
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These are suggestions based on my experience. Depending on your health status, please consult your healthcare professional for dietary advice.
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