As life expectancy continues to grow, more people are becoming invested in how to maintain a healthy, balanced lifestyle well into their later years. While the process of aging comes with some changes, the fundamentals of a good diet remain the same for everyone. So, what does a healthy diet look like as you get older? And how can you make it work on a budget? Let’s break it down and try to live as long as possible!
The Foundations of a Healthy Diet
The principles of a balanced diet don’t change much as we age. A straightforward approach can be incredibly effective, and it starts with one simple rule: eat plenty of fruits and vegetables.
Aim for variety: Strive for at least five portions of differently colored fruits and vegetables every day. The size of a portion is roughly a handful. This variety ensures you’re getting a wide range of essential nutrients, vitamins, and antioxidants.
Whole grain foods: A healthy alternative to white rice, bread, they contain less sugar.
Protein: Eat a variety of proteins, such as meat, poultry, fish, eggs, dairy, pulses, nuts, tofu, tempeh, and seeds. Protein is important for building muscle and strength, and supporting the immune system and bone health.
Fibre: Base meals on higher fiber starchy foods like potatoes, bread, rice, or pasta.
Fluids: Drinking plenty of fluids- at least 6-8 glasses a day.
Understanding Food Labels
Navigating food labels can be a powerful tool to make healthier choices when buying food. Look out for color-coded indicators on the bottom of the packaging:
Red: High levels of certain ingredients like salt, sugar, or fat. These foods should be consumed sparingly and in smaller portions.
Amber: Moderate levels. These are generally fine to eat most of the time but in balance with other choices.
Green: Low levels. These are the healthiest options and should form the bulk of your diet.
Budget-Friendly Tips for Healthy Eating
Staying healthy doesn’t have to break the bank. With a little planning and smart shopping, you can enjoy nutritious meals without overspending:
Plan your meals: Create a weekly menu and a shopping list to avoid impulse purchases. This also helps reduce food waste.
Cook at home: Ready meals are often more expensive and less healthy than cooking from scratch. Home-cooked meals give you control over ingredients and portion sizes.
Make extra: Prepare larger portions of meals and store leftovers for later in the week. This saves time and ensures you always have a healthy option available.
Take advantage of offers: Use loyalty cards and keep an eye out for discounts and deals on food items.
Shop smart with reduced items: Foods nearing their sell-by date are often discounted. If you plan to use them within a day or two, they’re a great way to save money.
Frozen foods aren’t so bad: Frozen fruits, vegetables, and proteins are affordable, nutritious, and have a long shelf life.
A Recipe for Success
Aging doesn’t have to mean compromising on health or flavor. By sticking to the basics of a balanced diet, understanding food labels, and incorporating cost-effective strategies, you can enjoy a lifestyle that supports your well-being and keeps you feeling great for years to come. After all, staying healthy is one of the best investments you can make to your future self!
