How we view and consume foods at different stages of life can be our vitality or demise. What we needed as a baby we don’t need at 70. What we needed while pregnant is not the same as what we need when we are aging adults. Lifestyles, traditions, cultures, and yes – the media, influence food choices – some better than others.
Food is the fuel that runs this engine we call our body, and one’s needs for certain nutrients will differ from person to person. Choosing the right food for our bodies is tough these days and choosing the right foods at different stages of life can be even tougher as we age. Over-processed foods that are so popular in the U.S. culture are often empty calories – giving us fuel but not the nutrients we need to stay vital and healthy. Low-fat processed foods have increased sugar and sugar substitutes which increase our risks of illnesses like Diabetes. But, in today’s busy culture where time is limited, making dinners from whole foods takes time, planning, and dedication.
Weight gain and obesity are challenges for many Americans, even children. As we age, we need 10% fewer calories but more nutrients, thus the challenge of planning meals for healthy aging.
Some of us have genetic issues that can make certain ingredients such as gluten, sugar, alcohol, or even tomatoes a no-no. One needs the guidance of a nutritionist to test us for what would be the best diet for our body chemistry. Gluten-free is a “fad” of sorts, and not everyone needs to follow such a stringent diet, so before you go off following the latest trend, consult with a professional.
The best diet for most of us would be one that included only organic fresh whole foods, foods grown in good soil without pesticides. If you want to continue to consume meats, be sure they are lean and come from free-range farming and not cages; grown without hormones. Less processed cereal and more whole grains (not whole wheat). More use of plant-based protein and eating healthy fats in limited amounts daily – such as avocados, nuts, and olive oil for example. Even small quantities of dark chocolate are good for our immune systems.
Inflammation, a cause of many illnesses, is also exacerbated by foods. Dr. Andrew Weil has an incredible food pyramid that can help you plan a diet that will decrease inflammation and maybe reduce pain and illness related to such.
In a small study at University of California at Irvine, research regarding diet and dementia has shown that by making drastic changes in diets and increasing exercise there can be reversals in a person’s mental decline.
Researchers from Chicago’s prestigious Rush Alzheimer’s Disease Center at Rush University Medical Center recently published their significant findings in Alzheimer’s & Dementia. The MIND diet consists of ordinary food: whole grains, green leafy vegetables, nuts, beans, fish, poultry, berries — specifically blueberries and strawberries — and one glass of wine a day. The hard part for most people is that it limits butter, cheese, fast or fried foods, and sweets. If you don’t drink alcohol don’t start because of this study – eat more blueberries and red grapes!
Food storage can destroy nutrients as well so be sure you check dates on items you do buy and when you make or purchase fresh foods. Place a date on them before you store in your refrigerator or cabinets.
The reality is we are busy, and changing lifestyles can be a challenge. However, once you have focused on nutrients and know what works for you, the reward is a more healthy lifestyle and a longer life that is full and without chronic illnesses. This can be done by choosing the right foods at different stages of life. You can do this, and if you are a caregiver, these changes can be positive for those you care for at the same time. Healthy food choices of natural whole foods most often will only increase wellness.
I had genetic testing done and have the guidance of a Nurse Practitioner and a Nutritionist in choosing foods that will fuel my body and help me avoid some of the diseases prevalent in my family. Oh, by the way, the way in which the genetic testing is done keeps that information protected and out of your medical records.
