Eating healthy foods is a key aspect of good health and a diet change as the body ages. A balanced eating pattern can help to provide adequate amounts of nutrients for healthy weight management, muscle health and daily energy levels. Do not adhere to a very strict diet; instead, try to choose vegetables, fruits, whole grains, lean proteins, legumes, nuts, seeds and healthy fats! Eating healthy doesn’t have to be complicated; choosing simple foods, appropriate portions and plenty of variety can make healthy eating more manageable in your daily routines.
Potassium-Rich Foods
Have leafy greens, tomatoes, mushrooms, peas & oranges and yoghurt. These foods are also good sources of potassium and other nutrients, suitable supplements to healthy diets, and are useful to incorporate as part of a balanced diet.
Berries and Cherries
Fruit such as blueberries, strawberries, raspberries and cherries provide fibre and plant compounds, and are naturally sweet. Have these with yoghurt, porridge or as a snack during the day.
Beans and Lentils
Beans, chickpeas and lentils are rich in plant protein, fibre and are rich in valuable nutrients. Include them as filling in soups, as salad, in curries or grain-based foods or in balanced foods.
Whole Grains
Use whole grains such as wholegrain bread, brown rice, barley and other whole grains more frequently. A healthy alternative to highly processed grain products in their daily diet, due to the fibres they possess.
Leafy Green Vegetables
Spinach, kale, cabbage and other leafy greens are nutrient-dense choices. Include them regularly in salads, soups, stir-fries or cooked meals to increase vegetable variety and fibre intake.
Healthy Fats
Unsaturated fats come from avocado, nuts, seeds and olive oil, and can be used to flavour meals. Fill in with sensible amounts with vegetables, whole grains and healthy foods with protein.
Lean Protein
Protein can also be obtained from useful and convenient choices for their day-to-day diet such as fish, poultry, beans, and lentils, and yoghurt. Protein in all meals can enhance the variety of foods, and make meals satisfying.
Mediterranean-Style Eating
A Mediterranean eating style is comprised of vegetables, fruit, whole grains, beans, nuts, seeds, olive oil and fish. It is so flexible that it can easily fit into different preferences and schedules.
DASH-Style Choices
This involves eating vegetables, fruits, whole grains and lower-fat dairy products. Also, it fosters mindful sodium awareness and making diverse meals with diverse foods.
MIND Diet Foods
The MIND eating pattern is a Mediterranean eating pattern combined with the DASH eating style. It emphasises foods that are rich in nutrients, such as leafy vegetables, fruits, whole grains, beans, nuts, and fish.
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