Eating Healthy at Any Age

Eating healthy shouldn’t be something we dread, but who really knows how much and when to eat what? It’s easy to say that figuring it out is too complicated, but it really isn’t. Did you know that by including a colorful variety of fruits and vegetables—which are excellent sources of fiber, vitamins and minerals—in meals and snacks, you can better maintain a healthy weight and may even reduce your risk of many diseases, such as coronary heart disease? The other good news is that it’s not just about eating fresh foods. All different types of food count – fresh, frozen, canned and dried. Eating healthy is a sound investment in one’s long-term health, and it can be a very inexpensive part of a healthy lifestyle.

At every stage of life, smart food choices fuel good health. Age, gender, and activity level all influence nutrient needs. You can benefit from following an eating plan that emphasizes food choices appropriate for your age and personal needs. Everyone benefits when their diet includes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products as well as lean meats, poultry, fish, beans, eggs and nuts. Restaurant food, fast foods and processed foods are usually high in salt and fat and contribute to weight gain. Preparing meals and snacks at home is the best way to improve your intake of nutrients and limit excess calories. Here are suggestions for specific groups:

Tips for children:

• Eat a healthy breakfast. Breakfast can help children do their best at school and play.

• Eat more high-fiber foods. Eating a variety of grains, fruits, and vegetables is the best way for children to satisfy their need for complex carbohydrates.

• Try to avoid processed snack foods high in sugar, fat, and sodium (chips, cookies, snack cakes, candy). Instead, eat healthy snacks, such as popcorn, carrot sticks dipped in low-fat ranch dressing, strips of red, yellow, and green bell peppers, cherries, bananas, celery, apples, oranges, fruit canned in juice, part-skim string cheese, and peanut butter..

Tips for teenagers:

• Eat four servings of calcium-rich foods fortified with vitamin D (preferably four eight-ounce glasses of low-fat milk) every day. Teens should consume enough calcium to ensure adequate bone mass for the rest of their lives.

• Eat breakfast every day. Starting the day with a toasted whole grain bagel, fruit, or vitamin D-fortified cereal can improve a teen’s performance in school and sports.

• Eat plenty of fruits and vegetables. Many teens eat only one or two servings of fruits and vegetables a day, yet at least 2 cups of fruit and 2 1/2 to 3 cups of vegetables are recommended by the USDA .

Tips for women:

• Women of childbearing age should choose foods rich in iron. Lean red meat, pinto beans, kidney beans, spinach, whole-grain breads, and iron-enriched cereal, rice, and pasta are good iron sources.

• Eat plenty of low-fat dairy foods. Building and maintaining strong bones by consuming enough calcium and vitamin D can reduce the risk for osteoporosis. Eat three to four servings daily of calcium-rich foods, such as low-fat milk, yogurt, cheese, broccoli, sardines, and collard greens. Choose dairy and other foods that are fortified with vitamin D when possible.

• Consume enough folic acid before and during pregnancy to prevent birth defects. Foods rich in this B vitamin include oranges, grapefruit, dark-green leafy vegetables, whole-grain and fortified breads and cereals, beans, peas, and peanuts.

Tips for men:

• Excess protein intake does not build muscle and can lead to unwanted weight gain. Be careful to choose meats low in saturated fat and use portion control. Three to four ounces of meat at a meal is adequate (the size of a deck of cards).

• Eat two to four servings of low-fat dairy foods fortified with vitamin D every day. To ensure proper bone strength, men need to eat food fortified with calcium and calcium-rich dairy products. Other foods such as cereals are also fortified with vitamin D.

• Make lower-fat choices at fast-food restaurants. Order regular-sized instead of giant-sized burgers, side salads instead of french fries, and grilled or broiled chicken instead of fried chicken.

• Eat two to three servings of fruits and/or vegetables at every meal.

Tips for older adults:

• Eat plenty of calcium-rich foods (fortified with vitamin D, if possible), such as low-fat milk, cheese, and yogurt, to slow the progression of bone loss.

• Eat foods fortified with vitamin B12, such as fortified breakfast cereals, or take a vitamin B12 supplement. All adults ages 19 and older need at least 2.4 mcg per day of this vitamin, according to the Office of Dietary Supplements.

• Drink plenty of water. Dehydration can cause fatigue and affect how medications are processed in the body.

• Perk up the flavor of foods by adding herbs, spices, and lemon juice to compensate for a diminished sense of taste and smell.

“Find ways to incorporate fruits, vegetables and whole grains into your family’s diet by substituting them for processed foods,” says Valerie Counselman, Registered Dietitian at Houston Medical Center. Your children will eat healthier when you model good eating habits. Encourage your children to participate in the planning and preparation of healthy meals so that they develop the skills they need for their lifetime.”

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