The Joy of Aging Well and Eating Healthy!

For seniors, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a stronger immune system, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced.
The body, the mind and the soul
Remember you are what you eat. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you'll feel simply marvelous inside and out.

• Live longer and stronger - Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia.
• Sharpen the mind - Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk for Alzheimer's disease.
• Feel better - Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It's all connected-when your body feels good, you feel happier inside and out.

How many calories do seniors need? The National Institute of Aging recommends the following:
A woman over 50 who is:
-Not physically active needs about 1600 calories a day
-Somewhat physically active needs about 1800 calories a day
-Very active needs about 2000 calories a day
A man over 50 who is:
-Not physically active needs about 2000 calories a day
 -Somewhat physically active needs about 2200-2400 calories a day

-Very active needs about 2400-2800 calories a day
Remember that balanced nutrition is more than calorie counting. Read on for more tips on creating a nutritious lifestyle.

Tips for wholesome eating
Here's how to get in the habit of eating well.

• Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the "low sodium" label and season meals with a few grains of course sea salt instead of cooking with salt.
• Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these delicious sources protects your body against heart disease by controlling "bad" LDL cholesterol levels and raising "good" HDL cholesterol levels.
• Fiber up. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Your go-to fiber-foods are raw fruits and veggies, whole-grains, and beans.
• Cook smart. Forget boiling--The best way to prepare veggies is by steaming or sauteing in olive oil-it preserves nutrients.
• Five colors. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomato, zucchini, squach).

Creating a well-balanced diet
Thinking of trading a tired eating regime for a nutrient-dense menu? Good for you! It's easy and delicious.
Avoid skipping meals - This causes your metabolism to slow down, which leads to feeling sluggish and poorer choices later in the day.

Breakfast - Select high fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.
Lunch - Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a salad with roasted peppers and mozzarella cheese.
Dinner - End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Go for sweet potatoes instead of white potatoes and grilled meat instead of fried.
Snacks - It's recommended to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.
Staying on track
Healthy eaters have their personal rules for keeping with the program. Here are some to keep in mind.

• Ask for help for your health's sake. Know when you need a hand to make shopping, cooking, and meal planning assistance.
• Variety, variety, variety! Try eating and cooking something new as soon as boredom strikes.
• Make every meal "do-able." Healthy eating doesn't need to be a big production. Keep it simple and you'll stick with it. Stocking the pantry and fridge with wholesome choices will make "do-able" even easier.
• Set the mealtime mood. Set the table, light candles, play music, or eat outside or by a window when possible.
• Break habits. If you eat watching TV, try eating while reading. If you eat at the counter, curl up to a movie and a slice of veggie pizza.

 Article by Club Fitness Nutritionist Jessy Hamawi