Approaching the golden years can seem daunting for many. Fortunately, it does not have to be! As with most things in life, planning is the key.
However, the best plans can prove futile sans good health. Staying in tiptop shape should rank high in your list of priorities as you approach retirement.
While there are numerous ways to be at the peak of health, eating right is a good starting point.
- Get the energy to start off your day by opting for colourful fruits and high-fibre cereals and breads.
- Excellent breakfast suggestions include an omelette packed with veggies, yogurt with berries and muesli, toasted whole grain bread with peanut butter and oatmeal with dried cherries, walnut and honey.
- Properly fuel your body for the afternoon by incorporating lean protein, fibre-rich foods and whole-grain breads in your midday meal.
- Superb lunch recommendations include veggie stews, noodles made out of whole-wheat flour, vegetable quesadilla, and quinoa salad with mozzarella cheese and roasted bell peppers.
- Contrary to popular belief, snacking is okay, recommended even. However, it is important to choose healthy options to tide you over until dinner.
- Nutritious and delicious refreshment alternatives include raisins, almonds, fruits, yogurt, peanut butter, and cottage cheese.
- Even if it’s the last meal of the day, it’s still important to pick healthy yet delectable choices during dinner time.
- Delectable and balanced options include roasted veggie salad with cheese and bread, grilled salmon topped with appetizing spicy salsa, whole-wheat pasta with shrimp, and grilled lean meat with sweet potatoes.
Here are additional tips you will find beneficial:
5. Increase water intake
- As one ages, the body’s ability to regulate fluid level is also minimised. This is often the reason elderly people are prone to dehydration. Sipping water at least every hour is deemed ideal to combat dehydration, alongside other possible concerns such as constipation and urinary tract infection.
6. Be mindful of hidden sugar
- When checking food labels, take note of hidden sugar content in everyday staples such as canned soups, pasta sauce, ketchup and even instant mashed potatoes. Other terms used to signify sugar include fructose, maltose, dextrose, cane juice, sucrose, molasses and corn syrup. Steer free of obscured sugar by opting for sugar-free alternatives of common products such as pasta, bread, tortillas and ice creams.
7. Incorporate fibre-rich foods in meals
- Unknown to many, a diet rich in fibre will do way more than just keep constipation at bay. A trusted ally in the fight against diabetes, stroke and heart disease, fibre is commonly found in beans, whole grains, vegetables and fruits. Recommended daily fibre intake for elderly men and women is at 30 and 21 grams respectively.
Oftentimes, retirement is the perfect time to engage in all the activities you never had the chance to do while you were busy paying off the mortgage and raising a family.
Provided you have all the bases covered, from eating healthy through choosing the suitable in home care service and all the leisure activities you wish to pursue, you can look forward to a fun, fulfilling and exciting retirement ahead.
Jesse Waugh is a veteran writer with over 8 years of writing and proofreading experience. Jesse has a solid understanding of content marketing and can deliver high-quality, targeted contents for any topics or niche of interest that includes health, health aged care, respite care and more.
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