Too much sodium increases the risk for stroke, high blood pressure and heart disease. As you age, your body may also become more sensitive to the effects of sodium on the heart and kidneys. Therefore, experts from the SilverSneakers® program recommend limiting your sodium intake to no more than 1,500 milligrams per day. The good news is you don't have to sacrifice flavor to follow this guideline.
Instead of grabbing the salt shaker, try adding fresh or dried herbs to some of your favorite dishes. Pair dill with salmon, rosemary with roasted potatoes or basil with chicken. If you're looking for a lower-sodium alternative to chips, pretzels and other salty snacks, make caprese skewers with mozzarella pearls, fresh basil leaves and grape tomatoes. One ounce of part-skim mozzarella has just under 150 milligrams of sodium.
Vegetarian and vegan diets have many health benefits, but you may miss out on some important nutrients if you don't plan your meals carefully. If you're not ready to eliminate animal products from your diet, consider going vegetarian or vegan just 1 day per week. If you normally have chicken salad for lunch, try making a garden salad with baby spinach, sliced cucumbers, shredded carrots and other vegetables. You can even add nuts and seeds to increase your protein intake.
When it's time for dinner, create an entrée with your favorite vegetables, legumes, nuts, seeds and cheeses. Here are a few suggestions:
Unless your health care provider tells you to avoid certain foods, eating small portions of decadent treats is a great way to meet your goals without feeling deprived. For example, instead of eating a full serving of chocolate pudding, try having half a serving with a little cinnamon sprinkled on top. If you make a batch of cookies, have one per day instead of two. Small changes make it easier to stick with your healthy eating plan.
Your favorite snack may have just 150 or 200 calories, but if you have that snack two or three times per day, you can easily end up consuming more calories than you intended. To make it easier to balance your nutritional needs with your personal preferences, choose nutrient-dense snacks instead of foods with empty calories. Nutrient-dense foods are low in calories, but they have several important nutrients.
One ounce of potato chips has 155 calories, but chips also have high levels of sodium and fat. In contrast, 1 cup of grape tomatoes has just 31 calories. Grape tomatoes also contain vitamin C, folate, magnesium and calcium. If you need a little protein to help you stay full, consider pairing low-calorie veggies with 1 ounce of part-skim mozzarella or 0.5 ounce of nuts.
Many people make the mistake of cutting out almost all fats when they're trying to lose weight. Although it's good to reduce the amount of saturated fat you consume, your body needs some fat to protect your organs, absorb fat-soluble vitamins, keep your blood pressure under control and perform other important functions. The key is to switch from saturated fats to monounsaturated and polyunsaturated fats.
Nuts, sunflower seeds, plant oils, peanut butter and avocados all contain unsaturated fat. If you wear dentures and have a hard time chewing nuts and seeds, try spreading almond butter or sunflower seed butter on whole-grain toast instead of using sugar-filled jams and jellies. For a healthy snack, mash a few avocados with minced garlic, finely chopped red onion, lime juice, pepper and a little salt. Spread it on whole-grain toast or use it as a dip for raw bell pepper, zucchini, cucumbers and tomatoes.
Some people avoid nuts due to their fat and calorie content, but eating nuts in moderation is a great way to increase your protein intake without eating more meat. Almonds, walnuts and cashews are packed with nutrients and contain the healthy fats you need for your body to function properly. As part of a balanced diet, nuts may also reduce inflammation, lower your risk of high blood pressure and improve the health of your blood vessels. Just remember to eat them in moderation, since they're high in calories.
There's no one-size-fits-all approach to nutrition that works for every senior. If you have any chronic health conditions, such as diabetes, kidney disease or heart disease, consult a physician or a registered dietitian before you make any dietary adjustments.
