Our fight with extra pounds never seems to come to an end, not even as we age. On the contrary, seniors should strive to have a normal weight more than anyone as being overweight increases the chance of developing chronic diseases. If you’ve reached a certain age, and you want to keep your weight under control, here is what you should do.
Make Some Diet Changes
When you are young, you might not feel the consequences of junk food or eating late at night. Your mind and body are active and you need all the energy you can get to face the hassle of day to day life.
However, as you age you become less active, especially after you retire. You spend more time at home than ever and you might not be ready to implement some diet changes which your body requires.
If fries and hamburgers have been part of your regular diet for years, when you grow older you need to make healthier choices. Fatty and sugary foods are the cause of extra pounds and obesity.
And even if you have a good metabolism that helps you maintain a normal weight, it is still unhealthy to eat them as they can lead to artery problems which trigger heart conditions and enhance the risk of a heart attack.
What Should You Eat?
A healthy and balanced diet should include all the necessary nutrients your body needs in order to function properly: fibers, proteins, minerals, and vitamins. You can find all these in fresh vegetables, fruit, and meat. However, the latter shouldn’t be fried. If you want to enjoy its benefits, opt for other cooking methods such as steaming or grilling it.
Fish is also essential as it contains the so-called healthy fats, Omega 3. Tuna and salmon are both delicious and packed with these useful fats that support the brain’s function and ensure beautiful skin.
Another good source of healthy fats are nuts such as cashews, almonds or pistachios. They should be eaten in moderation as they are high in calories.
Fruit and vegetables are the most important elements of a healthy diet for seniors as they ensure the necessary amount of minerals and vitamins. A good tip to get the best out of them is to eat them fresh and have at least 3 different colors on your plate every day.
This is important because each type of vegetable contains different essential nutrients. If you prepare a salad, choose ingredients of different colors; mix for example avocado with onion and tomato.
Finally, if you are wondering what healthy alternatives to sweets you can find, most nutritionists recommend black chocolate which has antioxidants and protects the heart. However, it should be eaten in moderation as it still has plenty of calories although less than its milk or white counterparts.
Another good alternative is dried fruit which is healthy and tasty, but, again, should be eaten in moderation and only if it has no added sugar.
Keep Active
At any age, the key to stopping those extra pounds from messing with your look and health is physical activity. The more you move, the less weight you gain.
You should include at least 30 minutes of physical activity in your daily routine. If you don’t like working out, a simple walk or doing some work in the garden can help you maintain your mobility, burn calories and keep a healthy weight. If you want some ideas on what products can help you work out or ease some of the age-related problems, visit Caregivingmag.com
Feeling and looking good is not a matter of age. You can maintain your good looks and a healthy body even as you grow old. You just have to implement some life changes.