Kick off the new year right with these five expert nutrition tips for adults over 65. At Friendship Village, we embrace good nutrition as a key component for supporting your well-being! Here are a few simple ways to best nourish your body for a healthy lifestyle:
1. Create A Plate as Colorful as a Rainbow
The National Council on Aging suggests adding a variety of bright colored foods to your plate so you’re getting all the nutrients your body needs. Each color represents different vitamins, minerals, and antioxidants that protect against disease and promote overall health. Think leafy greens, berries, red peppers, oranges – the more colorful your plate, the better!
2. Stay Hydrated
We all know staying hydrated is important, but it can be hard to make it a priority. Here are some easy ways to make hydration a habit:
- Start the Day with Water: Begin each morning with a large glass of water to rehydrate after sleep.
- Keep Water Handy: Carry a reusable water bottle and sip on it throughout the day.
- Add Some Flavor: Add slices of lemon, cucumber, or berries to your water for a refreshing twist.
3. Get Enough Protein
Protein is essential for maintaining muscle mass and strength! Maintaining muscle helps you stay active, prevent falls, and keep up with the grandkids. This MyPlate Guide for Older Adults states, “The body’s ability to absorb vitamin B12 can decrease with age. Taking certain medicines can also lower absorption. Eating enough protein and fortified foods can help the body get the vitamin B12 it needs.” Good sources of protein include lean meats, plant-based proteins, dairy products, and eggs.
4. Prioritize Bone Health
Calcium and Vitamin D are essential for maintaining strong bones and preventing osteoporosis. Incorporate dairy products, leafy greens, and fortified foods in your diet. And don’t forget about getting some sunshine for your Vitamin D!
5. Meal Plan
Planning your meals ahead of time can take the stress out of eating healthy. It helps ensure you have nutritious ingredients on hand and can prevent impulsive choices. At Friendship Village, our residents enjoy delicious chef-prepared meals that take the guesswork out of healthy eating, offering a variety of options to satisfy every palate.
Ready to get cooking? Here is our famous Ahi Tuna & Soy Ginger Lime Dressing recipe!
Ahi Tuna & Soy Ginger Lime Dressing
Soy Ginger Lime Dressing:
INGREDIENTS
2 tsp. ginger minced
6 tbsp. lime juice about 2 limes
4 tbsp. soy sauce plus 2 more tsp.
1 tsp.sesame oil
2 tbsp. honey
2 tsp.water
1/2 tsp. red chili flakes dried
DIRECTIONS
Whisk all ingredients together in a small bowl. Set aside until ready to serve.
Tuna:
INGREDIENTS
20 oz ahi tuna (four 5-oz pieces) about 1 inch thick
2 tbsp. grape seed oil or vegetable oil
Kosher salt and cracked pepper to taste
DIRECTIONS
Coat tuna with oil, sprinkle with kosher salt and cracked pepper.
Lettuce mix:
1 container Spring mix Lettuce
½ cup red bell peppers, julienne
½ cup yellow bell peppers, julienne
½ cup green bell peppers, julienne
1 bunch Broccoli, florets
½ cup roasted mushrooms
Toasted sesame seed garnish
DIRECTIONS
Toss all ingredients together.
YIELD: 4 portions
This recipe is a fantastic source of protein and healthy fats. The soy ginger lime dressing adds a burst of flavor while providing antioxidants from the ginger and lime juice.
Want to enjoy recipes like this all the time? Our chefs prepare delicious and nutritious dishes with constantly evolving menus. Let’s have lunch – schedule a time to experience our restaurant options and explore Friendship Village!