What is healthy eating?

Eating a healthy diet means consuming foods that meet the body's nutritional needs. As we age, our nutritional needs evolve, shifting the focus from calorie intake to nutrient density. For older adults, this means prioritizing foods that provide essential nutrients without excess calories.

How to eat healthy?

There are several healthy eating strategies designed for older adults. Below are some of the most recommended dietary patterns:

• Mediterranean Style DietThis diet emphasizes healthy fats, whole grains, fish, and fresh produce, while reducing dairy intake. It is associated with a lower risk of sudden death from heart disease.

• Dietary Approaches to Stop Hypertension (DASH)This plan focuses on reducing salt and dairy consumption while increasing the intake of vegetables, fruits, whole grains, fish, chicken, nuts, and seeds. The DASH diet helps lower blood pressure and decreases the risk of type 2 diabetes and cardiovascular disease.

• MIND dietThis diet combines elements of the Mediterranean and DASH diets, emphasizing vegetables, fruits, nuts, poultry, and whole grains, while avoiding saturated fats and sugars. It has been associated with improved cognitive function.

How to maintain consistency?

Adopting healthy eating habits can be challenging, but a few tips can make the transition easier:

• Start small: Incorporate changes into your diet gradually.

• Plan your mealsPlanning your meals in advance makes it easier to stick to a healthy diet. Follow these steps to better plan your meals:

• 1. set a budget: Define how much you can spend on food.

  2. Look for healthy recipes: Find recipes that fit your budget.

  3. Buy the ingredients: Purchase the necessary food in advance.

  4. Organize your menu: Plan your meals for the day or week using selected recipes.

  5. prepare food: Cook taking into account the time required for preparation.

  6. Enjoy your mealsAppreciate the effort you have put into eating healthy.

Adopting a healthy eating routine is a valuable investment in your well-being, regardless of your age. It's a great way to maintain good health, socialize, and discover new culinary experiences. Find the dietary approach that best suits your needs and consult with your doctor to develop a plan that's right for you. Starting today can yield lasting benefits and contribute to a more vibrant and healthy lifestyle.