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Make Smart Food Choices for Healthy Aging

By March 8, 2021Wellness

Choosing healthy foods has health benefits for everyone. As you age, food provides the nutrients you need.

This infographic from the National Institute on Aging offers tips on how to help you maintain a healthy weight, get the nutrients you need, and lower your risk of chronic disease.

Healthy Eating Tips Infographic by National Institute on Aging

Transcription

Make Smart Food Choices for Healthy Aging

It’s never too late to make smarter food choices. Healthy eating is an important part of staying healthy as you age.

Following these tips can help you maintain a healthy weight, get the nutrients you need, and lower your risk of chronic disease.

  • Try to eat and drink from these food groups each day: fruits, vegetables, grains, protein, and dairy. Variety is an important part of eating healthfully!
  • Cut back on foods and beverages that are high in calories and added sugars, sodium, and saturated fats. Shift to healthier options like fresh fruits and vegetables instead.
  • Instead of high-calorie snacks, such as potato chips, try nutrient-dense snacks, such as carrots.
  • Instead of fruit products with added sugars, such as fig cookies, try fresh fruit, such as a peach.
  • Instead of regular cola, try water flavored with fruits or vegetables.
  • Use a food diary to help you keep track of your total daily calories, carbs, protein, etc., and see if you are making healthy choices. Understand how many calories you need based on your level of daily activity.
  • Choose a variety of foods that are packed with nutrients and low in calories.
  • Check the food labels to understand what foods will meet your nutritional needs each day.

How Many Calories Do You Need Each Day?

Women:

  • Not physically active — 1,600 cal.
  • Moderately active — 1,800 cal.
  • Active lifestyle — 2,000-2,200 cal.

Men:

  • Not physically active — 2,000-2,200 cal.
  • Moderately active — 2,200-2,400 cal.
  • Active lifestyle — 2,400-2,800 cal.