You can do many things on a daily basis to help ensure that your nutrition goals stay on track. First, eat regularly. Most healthcare professionals recommend that you eat three meals a day and have healthy snacks in between. Include at least three food groups with every meal. Choose fresh, plant-based foods first, eat whole grains, limit red meat, and avoid processed and high-sugar foods. Here are some additional tips:
Elderly people who live alone and are left to prepare food by themselves often have bad outcomes. Cognitive and physical problems often cause seniors to become unable to prepare adequately nutritious or filling meals. Eating almost every meal in isolation can also exacerbate anxiety, loneliness, and stress. In other words, constantly eating alone can put seniors at risk.
Make a point of avoiding added sugars and saturated fats and increasing the intake of omega-3 fatty acids and flavonoid-rich foods. Flavonoids are plant compounds that have shown anti-inflammatory, antithrombogenic, antidiabetic, anticancer and neuroprotective benefits. Dark berries, cocoa, tea, soy, citrus fruits, red wine and nightshade vegetables are just a few examples of ingredients that are high in these phytonutrients. A primarily plant-based diet will help promote immune function.
You can find trusted nutrition information in the Dietary Guidelines for Americans, which contain advice about what and how much to eat and which foods to avoid. Every 5 years, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services use the latest nutrition research to develop these Guidelines that encourage people to eat healthier.