Eating for Better Health and Fitness

Eating Healthy is vital to any fitness plan! You can save money and eat better if you enjoy eating healthy foods!

To help you stay on track with your healthy eating plan, follow these tips:

Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to eat more high-calorie, high-fat foods at your next meal or snack.

Select high-fiber foods like whole-grain breads and cereals, beans, vegetables, and fruits. They may help keep you regular and lower your risk for chron­ic diseases, such as coronary heart disease and type 2 diabetes.

Choose lean beef, turkey breast, fish, or chicken with the skin removed to lower the amount of fat and calories in your meals. As you age, your body needs fewer calories, especially if you are not very active.

Have three servings of vitamin D-fortified low-fat/fat-free milk, yogurt, or cheese every day. Milk products are high in calcium and vitamin D and help keep your bones strong as you age. If you have trouble digesting or do not like milk products, try reduced-lactose milk products, or soy-based beverages, or tofu. You can also talk to your health care provider about taking a calcium and vitamin D supplement.

Choose foods fortified with vitamin B12. Many adults over the age of 50 have difficulty absorbing adequate amounts of this vitamin. Therefore, they should get this nutrient through fortified foods, such as breakfast cereals, or from a dietary supplement. Talk with your health care provider to ensure that you are consuming enough vitamin B12.

Keep nutrient-rich snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low-sodium soup on hand. Eat only small amounts of such foods as dried apricots and peanut butter because they are high in calories. Limit how often you have high-fat and high-sugar snacks like cake, candy, chips, and soda.

Drink plenty of water or water-based fluids. You may notice that you feel less thirsty as you get older, but your body still needs water to stay healthy. Exam­ples of water-based fluids are caffeine-free tea and coffee, soup, and low-fat or skim milk.

is easier to eat well when you plan for your meals and make them enjoyable. Try these tips:

Grocery shop with a friend. It is pleasant and can save money if you share items that you can only use half of, such as a bag of potatoes or head of cabbage.

Cook ahead and freeze portions to have healthy and easy meals on hand for days when you do not feel like cooking.

Keep frozen or canned vegetables, beans, and fruits on hand for quick and healthy additions to meals. Rinse canned vegetables and beans under cold running water to lower their salt content. If fruit is canned in 100-per­cent fruit juice, drain the juice to avoid added calories.

Try new recipes or different herbs and spices to spark your interest in food. Set the table with a nice cloth and even a flower in a vase to make mealtime special.

Enjoy eating healthy foods with a friend! Make it a family affair! Share your healthy habits with your family and friends!