A balanced diet rich in a variety of foods is essential for maintaining good health and well-being as we age. According to Diane Stadler, PhD, RD, a research assistant professor of medicine at Oregon Health & Science University, incorporating certain types of foods into your diet can help keep your body strong, your mind sharp, and your energy level up.
Stadler emphasizes the importance of consuming colorful fruits and vegetables, such as blueberries, red raspberries, dark cherries, spinach, kale, and Swiss chard. These foods are loaded with vitamins and antioxidants, which are essential for overall health. Stadler also recommends including dairy products in your diet to meet your calcium and vitamin D needs, especially as you get older.
Whole-grain foods, lean proteins, and oily fish rich in omega-3 fatty acids are also important components of a healthy diet. Stadler suggests opting for lean cuts of meat, visualizing a deck of cards as a serving size, and incorporating fish into your diet at least twice a week to meet your omega-3 fatty acid requirements. Canned salmon is a convenient and nutritious option, as it often contains edible fish bones that provide an additional calcium boost.
Overall, Stadler emphasizes the importance of maintaining a balanced diet that includes a variety of nutrient-dense foods to support optimal health and well-being. By incorporating these foods into your grocery list and making mindful choices about portion sizes, you can help ensure that you are meeting your nutritional needs as you age.