A healthy diet for any 65-year-old woman is a legitimate concern. The saying that you are as healthy as your diet is true and must inform your choice of food. The age 65 is an important milestone for seniors. It’s around this time when most women start to retire. It’s also around this time when they develop unique nutritional needs. They need to nourish their ageing bones, watch weight and blood pressure, and keep the heart healthy.
To keep the mind alert, healthy, and in the right attitude, it’s important to take control of your diet. By following a healthy diet regimen, you can play with your grandkids, travel, learn, dance, volunteer and live actively at 65 and beyond. To begin, you need a daily eating strategy to maintain a good diet. Korean Dahn Yoga says: “eat real food, not too much, and chew 20 times.” Chewing twenty times helps you eat less according to the International Journal of Obesity. It stimulates satiety hormones and promotes the digestive system. It’s a fun weight loss strategy.
Below are 13 food ideas in a healthy diet for 65 year old woman:
Even a 65-year-old woman has a right to be beautiful. You need strong, healthy nails. White spots on your nails are an indication of zinc deficiency. Assuming you don’t have a problem with dairy products, adding a glass of milk and a boiled egg to your diet can provide enough Zinc to meet your daily requirements.
2. Trail Mix
If getting enough calories is your concern, an extra snack is not a bad idea. By combining 1 cup of bite-sized whole grain cereal, a quarter cup of chocolate chips, 57 grams of dried cranberries, 30 grams of sunflower seeds, you get to make your own cereal trail mix. One serving of 113 grams will give you 130 calories, and it tastes good.
3. Nut Butter Snacks
Nut butter spread over half an apple will curb your sweet and salty cravings. A tablespoon of natural nut should get you the benefits of fibre and proteins with 150 calories.
4. Fish Oil
Omega 3 fatty acids present in fish are necessary for brain function and development. These fats amazingly lower the risk of dementia and stroke, slow down mental descent and promotes memory. At 65, you need not wait any longer. Embrace fish fry!
To raise your HDL cholesterol, throw out the chips for unsalted pistachios. According to the Department of Integrated Biosciences at Penn State, eating 57-85 grams of pistachios daily for twenty-eight days can positively boost your good cholesterol.
6. Organic Ketchup
Ketchup is rich in cancer-fighting phytochemical Lycopene. Eating organic ketchup comes with many benefits. The darker the colour, the better it tastes. USDA researcher Betty Ishida says organic ketchup is thrice richer in lycopene than any commercial product. Make it your daily silver bullet against cancer.
7. Nuts (for Vitamin E)
Nuts boost your brain’s ability to concentrate. The vitamin E antioxidant lessens cognitive decline as you age. Eating dark chocolate and 28 grams of nuts daily gives you all the vitamin E you need.
8. Natural Foods
Natural foods are a crucial part in any healthy diet for 65 year old women. However, you may be throwing away the most nutritious parts of your fruits and vegetables. These nutrients are in the peels of many vegetables and fruits. Peeling your potato or apple means missing the richest nutrient part of the food. You just need to wash most of your fruit and enjoy your delicacy.
A real cookie is better for a 65-year-old than the low-calorie or low-fat snack packs. Their artificial flavourings, preservatives and ingredients are far from healthy. It takes longer for your intestines to process whole food. You feel fuller for longer. They also enhance bowel movement.
9. Dark Chocolate
You can satisfy your chocolate cravings with just two squares of dark chocolate. It’ll give you 115 calories. The antioxidant-rich dark chocolate is packed with caffeine. It promotes focus and concentration.
Before brewing coffee, sprinkle cinnamon onto it to reduce blood pressure, blood sugar, and stress.
Blueberries are credited with improved brain health. They are able to reduce the impact of age-related brain diseases such as Alzheimer’s and dementia.
People over 50 should take 1,200 mg of calcium per day according to Livestrong.com. In the words of Dr. Carolyn Dean, you should balance calcium with magnesium and vitamin D. Calcium helps build and repair your bones. You should however discuss your calcium intake with a physician.
13. Go Bananas
A banana a day is a huge health booster. If you have high blood pressure, adding a banana to your diet, can greatly improve your health. The potassium in bananas is known to naturally lower blood pressure.
You can live a healthy, active life, even at 65 years. Whether you are a wife, mother, sister or grandmother, just because you are 65 years does not mean you cannot live a healthy life. I hope you find the above tips useful.