We all know how healthy eating is important at any age, but when we get retired, we get more time to focus on our eating habits and regular exercise. It’s always more beneficial if we keep this habit steady for a long, usually, it’s not possible for everybody in this fast-paced life. During a retirement phase, it’s easy to fall into the habit of choosing convenience over good nutrition. It’s quite a simple step towards nutrient-dense food that will be better equipped to fight off illness and infection at this age. Healthy eating focuses on the fat-free or low-fat milk, food prepared without added solid fats, sugars, starches, the food with the full range of essential nutrients and fiber and a lot more to keep your immune system healthy. There is no such one fit solution, by following a few tips you gain nutritional health in retirement.
1. Get into a routine
So we will start our healthy day with having nutritious breakfast, which will reward us with a well-balanced day full of energy. Avoid slipping into the habit of skipping meals is all equal to eating unhealthy breakfast foods. At first it seems very complicated to plan healthy meal, but it’s very simple, quick to the delicious breakfast, for example, undeniably healthy eggs, nourishing yogurt, don’t forget Coffee as an amazing beverage to start, what about extremely nutritious whole-wheat toast with the avocado on it or out of all good-quality proteins, low-GI carbohydrates and colorful fruit and vegetables are good ideas to get through a busy morning.
2. Drink up
It’s scientifically proven that fluid intake is an essential element of good health as an intake of nutritious food. It regulates temperature, transports oxygen and nutrients through the blood, helps get rid of waste, and provides a medium for biological reactions. Here’s a tip to help you stay hydrated: a cup of hot water with lemon will help stimulate digestion and flush out the liver, or green tea to build up metabolism and body’s production of energy from digestion or have fiber, protein, calcium, magnesium, iron, and zinc all from one Chia seeds to stay hydrated whole day.
3. Boost your fruit and vegetable intake
Apart from just eating at regular times every day, one must need to add fresh fruits and vegetables to their diet to lower the risk of heart disease. It’s important to have a variety of vegetables such as more dark green vegetables i.e. Leafy greens or broccoli, orange vegetables such as carrots and sweet potatoes. Go for different textures, colors and shapes to make your taste buds tickle but it needs to be fresh for each meal for example, from Apple to Zucchini, Broccoli to baby Spinach, how about the handful of Berries to sliced Bananas. If you want to make a sandwich, chop up a simple side salad of baby tomatoes, cucumber and red onions with an olive oil dressing and there is a lot more healthy way of cooking.
4. Cook in bulk
Cook in bulk doesn’t mean that you need to go for overeating or you need to eat the same meal twice. It’s more healthy to cook lip-smacking meals by own from scratch it’s nutritious and more convenient than going for ready to cook a meal at this age. Cook in bulk is to divide the portion into two batches __ one batch to eat the same day and the other meal- size portion of batch conveniently frozen for the next day or for the next meal. It’s going to make things easy for you. Good options for healthy homemade options include chili, soups, casseroles, stews and spaghetti sauce. Even you can explore different ways to cook healthy food i.e. Baking, grilling, steaming, stir-frying and roasting and a lot more.
5. Know what to avoid
While talking about what we need to add in our diet, it’s important to highlight what needs to avoid eating foods that contain saturated fat, salt and a lot of sugar. There is a long list of foods that contain natural sugar, such as vegetables and fruits, but consumption of extra added sugar is associated with heart disease, stroke, obesity, diabetes, high blood cholesterol, cancer, and cavities. So, try to limit sweetened cold and hot beverages, pastries, pies, etc and opt for fresh, seasonal produce wherever you can.