OUR SERVICES(Reprinted from MayoClinic.com)
It seems like everywhere you turn a different diet is being promoted. These diets usually include some sort of gimmick, whether it’s pills, a point system or special cookware.
No wonder you’re tempted to chuck them all, turn on the TV and order a pizza. But eating well doesn’t have to be complicated. Eat for successful aging by adopting six simple suggestions and making a few adjustments for aging:
Eat plant-based foods. Go for variety. Try recipes that include whole grains, fresh vegetables, fresh fruits and legumes — beans, peas, nuts and seeds. That way you get a wide range of nutrients. Aim for five servings of fruits and vegetables a day.
Drink water. Your cells and organs depend on water to function, and it’s a major component of your saliva and the fluid around your joints. In general, drink about six to eight 8-ounce glasses of water every day. To better determine how much water you need, divide your weight in half. The result is the approximate number of fluid ounces you should drink daily. It might help to remember that there are 8 ounces in a cup and 32 ounces in a quart.
Watch fat, cholesterol and sodium. Your body needs some fat to supply energy and help absorb certain vitamins. But too much fat, especially saturated fat, can raise your risk of heart disease. Eat a low-fat diet and choose your fats wisely — some fats, such as those from olive oil and nuts, may be better for you than others. Also watch out for cholesterol, which is found in all foods from animals, especially egg yolks, organ meat and whole milk. Also remember that you need only a small amount of sodium — less than a quarter teaspoon of salt daily. Control sodium intake by limiting processed and canned foods. Carefully choose the amount of salt you add to food while cooking and eating. And when eating out, request low-salt preparation when possible.
Watch calories. As you get older and fat accounts for a greater percentage of your weight, your metabolism slows. For some people this may reduce the amount of calories expended. See your doctor to identify how many calories to consume each day. Reducing calories usually means eating more fruits, vegetables and whole-grain foods.
Write down what you eat. By writing down what you eat, you make yourself accountable for the foods you consume. You can identify your eating trends and patterns, which can help you modify what you eat, if necessary.
Consider supplements. Ask your doctor if you need certain vitamin or mineral supplements, such as a multivitamin or calcium supplement. But don’t use supplements as a substitute for healthy eating.