Christmas indulgence and the benefits of eating healthily
Christmas is a time for treating yourself, and why not! The stores are full of fabulous festive foods to tempt you, and who can resist just an extra treat or two. With family and friends visiting, we’re also tempted to stock up the fridge with extra food, and also probably eat more than we usually do.
So by the end of the holidays, our normal eating routine can become a distant memory. However, don’t wait until the start of January (or until the last chocolate has been eaten) to get your healthy diet back on track. There are many benefits to eating a balanced diet all the time, including the taste!
What is a balanced diet?
A healthy diet balances the five main food groups:
- fruit and vegetables
- carbohydrates
- protein
- dairy
- oils
The balance that’s right for you will depend on your own health, tastes and preferences. If in doubt, or if you have a chronic condition, always ask your physician before changing or adjusting your diet.
Healthy eating for a healthier body
The good news is healthy eating can help manage conditions associated with aging, including high blood pressure, heart disease, and diabetes. For example, dairy foods contain high levels of potassium, which can help to lower blood pressure. However, those with chronic kidney disease may need to eat a low potassium diet, which is why it’s important to check with your doctor.
A balanced diet that includes whole foods and limits highly processed foods will provide essential nutrients and boost your energy levels too.
Increase your life expectancy
A team of researchers calculated that by following an “optimal’ diet from the age of 60 would increase life expectancy by over 8 years for men and women, and even those aged 80 or more could increase life expectancy by almost 3.5years.
“An optimal diet had substantially higher intake than a typical diet of whole grains, legumes, fish, fruits, vegetables, and included a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages, and refined grains. A feasibility approach diet was a midpoint between an optimal and a typical Western diet.”
In summary:
“A sustained dietary change may give substantial health gains for people of all ages both for optimized and feasible changes.”
Maintaining a healthy weight
If our mobility becomes more limited, that in turn limits the amount of exercise we get. This in turn can affect our weight, and our health. So if you feel you want to lose a few ounces, or jut not put on any more weight, one method is to ensure you are eating sufficient fibre and protein as these help manage your appetite.(Again, check with your doctor before making any dietary changes.)
Look after your gut
Gut health and your gut microbiome is a hot topic in nutritional and health research. As we age we become more susceptible to infections and illnesses, so our immune system becomes increasingly important. Over 70% of our immune system is in our gut, and a diet containing plenty of plants supports our gut bacteria.
If we look after our gut, we also look after our brain, according to one gut health dietitian:
“The bacteria in our gut play an active role in communicating back and forth with the brain, known as the gut-brain axis … A healthy diet can have wide-reaching effects on the brain, including mood, stress, memory, cognitive function, and risk of neurodegenerative diseases as we age, like dementia.”
Meal planning with Vytality at Home
Our team can help you plan healthy meals that are both nutritious and tailored to your tastes and requirements. We can then help build your shopping list, order your groceries and set up a plan for what foods to eat and when. We’ll also put your groceries away in places you can reach!
Healthy eating with homecare
At Vytality at Home, we partner with a professional nutritionist who can advise you on healthy meals and easy recipes that you’ll enjoy. We can then help create a shopping list, order your groceries and then put it away in your fridge, freezer and food cupboards.
For more details on our Calgary home care services for seniors:
