What Changes do Elders Need to Bring in their Healthy Eating Habits? - Part 2
The food we consume should provide these essential nutrients and lead to a foundation for exceptional health. Converting to a healthy-eating lifestyle from the traditional American diet filled with processed foods high in calories, fat, and sodium can seem like a daunting task. However, with planning and a commitment to improving health, implementing healthy food choices can be less overwhelming. The following six healthy eating habits can be gradually worked into any lifestyle. So, let us check some final healthy eating habits that the elders need to work on -
Healthy Eating Habits: Rainbow Food Products
Filling up on a rainbow of produce is beneficial to a healthy body. Numerous studies have shown that the color of fruits and vegetables can determine the nutrients found in them. Blue and purple produce are high in antioxidants, which can enhance memory, improve immunity to illness, and reduce the risk of cancer and heart disease. Eggplant, beets, grapes, blueberries, plums, and blackberries are all high in antioxidants. Red fruits and vegetables, such as tomatoes, strawberries, red bell peppers, and watermelons are rich in lycopene, a vitamin with properties that fight cancer.
Orange, beta-carotene rich foods, boost the immune system. The best examples are carrots, mangoes, peaches, and nectarines. Dark green vegetables are filled with key vitamins and minerals, such as calcium, vitamins A, C, E, and K, magnesium, zinc, iron, and potassium. These vital nutrients are essential for a healthy body. Examples of green vegetables are lettuce, greens, broccoli, kale, artichokes, spinach, asparagus, green beans, and kiwi. Yellow indicates vitamin C, which is a free radical blocker. Pears, pineapple, and oranges are excellent sources of vitamin C. White vegetables, such as onions and garlic, provide allicin and quercetin, which effectively reduce the risk of heart disease.
Healthy Eating Habits: Exchange refined carbohydrates for whole grains.
Bread and grains make up the majority of daily food servings as recommended by the USDA. By simply exchanging white bread and pasta for more nutritious whole grains, the body will see many benefits. Complex carbohydrates found in whole-grain bread, pasta, and rice are excellent sources of fiber, antioxidants, and long-lasting energy for the body. Also known as good carbohydrates, whole grains digest slowly and promote the feeling of fullness for extended periods of time and do not spike blood sugars like simple carbohydrates do. Unhealthy, simple carbohydrates to avoid are white flour, refined sugars, white rice, and pastries.
Healthy Eating Habits: Choose high-quality protein sources
Protein is an essential source of energy for a healthy body. The protein in the food we consume is converted into amino acids, the foundation for cell growth and energy. Protein deficits can result in a low-muscle mass, poor immunity response, impaired growth, and deficiencies of the respiratory and cardiovascular systems. Including high-quality proteins in the diet will promote excellent health. Proteins are categorized as complete or incomplete proteins. Complete proteins are beef, pork, chicken, fish, eggs, milk, and cheese. Complete proteins supply the body with all of the essential amino acids. Incomplete protein examples are vegetable proteins such as beans, nuts, legumes, seeds, and grains. While they can be considered healthy choices, these foods do not provide all twenty essential amino acids. It is important to opt for low-fat, high-quality sources of protein. Good choices are chicken, turkey, fish, eggs, beans, or nuts.
Healthy Eating Habits: Inject healthy spices and herbs into food while cooking.
Converting to healthy eating does not have to mean bland food. Foods cooked with flavorful spices will create savory dishes filled with concentrated natural antioxidants. Spices used during cooking can also increase the attractiveness of certain foods, leading to an expanded diet. Adding culinary spices and herbs during preparation is a healthier alternative to seasoning with salt or other high-sodium seasonings. There are seven spices that are considered excellent sources of natural antioxidants and are rich in flavor.
These foods not only increase the health of the human beings, they also insert the sense of understanding that they need to take some healthy food products to get proper physique. Imbibe these food products in your daily food habit and lead a happy life.