At Kadan Homecare, we are a part of the daily lives of the people we care for. As such, we see the impact that poor food choices have on overall health as well as the benefits of smart eating habits. As we grow older, we have to be increasingly aware of the types of foods and quantities we eat.

As a rule of thumb, the more calories you eat, the more active you have to be. However, the reverse is also true – the more active you are, the more calories you should take in. When you eat more calories than your body uses, you’ll likely gain weight. As you get older and your metabolism slows, your body will probably need less food for energy, but it will still need the same amount of nutrients to stay healthy. So, eating the right, high-quality foods is essential.

The foods we eat affect how our bodies function. When we eat the right things, our bodies are more easily able to perform physical tasks as well as mental tasks. When we eat poorly, our bodies react. We might get headaches or notice swelling in our feet. For example, sugars, processed carbohydrates such as bread and pasta, and trans fats may lead to inflammation. These inflamers are tied to heart disease, diabetes and other diseases. Inflammation seems to be a “common denominator” of many serious illnesses, according to Dr. Karen Wolfe in an August 2014 post on Maria Shriver’s blog. Inflammation and aging are almost inextricably linked, according to researchers, which makes the issue of good nutrition very important for seniors.

So, what foods should you limit and which ones should you seek more of?

Foods to Limit

  • Anything deep fried – French fries, potato chips, and anything fried in oil. These trans fats raise “bad” cholesterol and lower “good” cholesterol.
  • Sugary pastries – Doughnuts, Danish, and the like. Sugar leads to inflammation.
  • Processed meats – Bacon, pepperoni, hot dogs and other processed meats are high in saturated fats and contain nitrates – both of which can cause inflammation.
  • Fatty meats – Stick with lean cuts of meat including ground beef. Ground turkey and chicken are other options with lower fat content.
  • Alcohol – Heavy drinking can speed up the aging process. Research suggests that one drink per day for women and two per day for men is considered “moderate” with little to no negative effect on overall health.

Foods to Seek Out

  • Greens – Particularly broccoli, spinach, Romaine lettuce, arugula, and endive, which contain vitamins A and C, known to fight inflammation.
  • Salmon – High in Omega-3 fats, which curb inflammation.
  • Tomatoes – Bursting with a good-for-you nutrient called lycopene. Also try watermelon, red cabbage, asparagus and grapefruit.
  • Whole grains – Whole wheat breads and pastas, brown rice, quinoa, and oatmeal all stem inflammation.
  • Lentils and beans – In addition to be being good sources of protein, they are also loaded with fiber. Reach for limas, pintos, black beans, and chickpeas.

Another tip is to eat foods that are closest to their natural state, also known as “whole foods.” Instead of orange juice, eat a whole orange.

The National Institute on Aging has developed a healthy eating guide called, “What’s On Your Plate?”, with the belief that it’s never too late to develop smart eating habits. You can call 1-800-222-2225 to request a hard copy of the guide.