There is a saying by Hippocrates: Let food be thy medicine and medicine be thy food.
…And there is so much truth in that.
The fact is, when you see a doctor, you are prescribed medication; but medication isn’t nutrition. It is just the first course of action for treating an issue. However, every health issue is different at its core
In reality, most health problems can be prevented with the right nutrition and dietary plan. The first step to preventing diseases is to eat right. Once disease takes root, then you may have no choice but to turn to medication for help. Even so, changing your diet and incorporating good eating habits will help you recover better and improve your health holistically.
I hope this convinces you to eat right and if it does, here are 12 healthy eating basics all seniors can follow.
1. Avoid Simple Carbohydrates
White rice, white bread, pasta, donuts, etc. are all simple carbohydrates that are rapidly transformed into glucose when consumed. This will spike up your sugar levels.
Over prolonged periods, you become insulin-insensitive and your risk of diabetes rises. If possible, try to avoid simple carbohydrates.
2. Consume Complex Carbohydrates Instead
Complex carbs are vegetables, beans, whole grains, etc. These slow-digesting carbohydrates do not spike your blood sugar levels.
White bread is made from refined white flour that’s stripped off all its nutrients so instead of going for that, eat wholegrain bread instead.
3. Adopt An Alkaline Diet
You can do a search on Google to see which foods are alkaline in nature. Ideally, you want to be on an alkaline diet — acidic foods cause inflammation which will lead to many serious health problems in the long run.
It’s better to consume protein from vegetable and nuts rather than meat.
Contrary to popular belief, vegetables contain more protein than meat. All you have to do is to consume a wider variety to meet your daily protein intake.
Stick to oily fish, cold-pressed coconut oil and use extra-virgin olive oil. Avoid consuming foods high in animal- and trans-fat.
Sugar is like the devil to our bodies. It is the silent culprit to many health problems. It makes the walls of your arteries sticky and inflamed and it doesn’t just stop there. When your artery walls are sticky, fats and cholesterol cannot pass through them properly, leading to blockage.
Reduce salt to prevent blood pressure problems.
8. Portion Control
Eat less than you used to eat when you were younger. Your body needs less food. So, reduce your portion sizes and stick to healthy foods.
9. Avoid Condiments
Do you know that there are many hidden sugars, additives and unhealthy chemicals in the sauces and ketchup you eat?
Yes, keep your eye on them.
10. Space Out Your Small Meals
Rather than eating three big meals that will leave you with “food coma”, try going on five to six small meals spread out throughout the day. Graze rather than gorge.
11. Say “NO” To Artificial Sweeteners
Avoid these at ALL cost. Highly toxic, very inflammatory and they do a lot of damage in the long run. Artificial sweeteners are worse than sugar!
12. Drink More Water
Up to 60% of the human body is comprised of water. So, it is only right for us to drink lots of it.
As we age, our diets need to adapt to our bodies. We cannot be eating the same foods and expect to get away with it. It’s fine when you’re young because your body is still strong and healthy.
It is still best to be disciplined in your eating habits regardless of age. This is because, in your later years, you will feel the effects of the food you eat much more severely. So, eat what’s good for you and remember this: prevention is better than cure.