Eating healthfully and having an active lifestyle can support healthy aging.

Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:

Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.

• To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
• Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
• Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
• Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
• Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.

 

Fun recipes Nutrient Dense Recipes

20-Minute Chicken Creole: This Creole-inspired dish uses chili sauce and cayenne pepper. It can be cooked on the stovetop or with an electric skillet in just 20 minutes.

This Creole-inspired dish uses chili sauce and cayenne pepper to spice it up. Tomatoes, green pepper, celery, onions and garlic spices also surround the chicken with delicious color. This main dish can be cooked on the stovetop or with an electric skillet.

Ingredients

• 1 tablespoon vegetable oil
• 2 chicken breasts (skinless, boneless)
• 1 can diced tomatoes (14 1/2 ounces)
• 1 cup chili sauce
• 1 green pepper (chopped, large)
• 2 celery stalks (chopped)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 teaspoon dried basil
• 1 teaspoon parsley (dried)
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt

 

Directions

1. Wash hands with soap and water.
2. Heat pan over medium-high heat (350 °F in an electric skillet). Add vegetable oil and chicken and cook until the chicken reaches an internal temperature of 165 °F (3-5 minutes).
3. Reduce heat to medium (300 °F in electric skillet).
4. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
5. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
6. Serve over hot, cooked rice or whole wheat pasta.

 

Five A Day Salad: This nutrient-packed salad uses 10 different vegetables, and each serving is equal to five cups of vegetables.

Ingredients

• 4 cups spinach (fresh)
• 4 cups romaine lettuce
• 2 cups green pepper (chopped, or use red, yellow, or orange)
• 2 cups cherry tomatoes
• 1 cup broccoli (chopped)
• 1 cup cauliflower (chopped)
• 1 cup yellow squash (sliced)
• 1 cup cucumber (sliced)
• 2 cups carrot (chopped)
• 1 cup zucchini (sliced)

 

Directions

1. Wash hands with soap and water.
2. Wash all of the vegetables and mix them together in a large mixing bowl.
3. Top this colorful meal with the nonfat or low-fat dressing of your choice.

 

Carrot, Ginger & Turmeric Pineapple Juice

Turmeric and ginger balance out this sweet juice with an array of health benefits, making this drink easy to enjoy.

Ingredients

• 2 cups (480 ml) coconut water
• 1 (950 g) peeled pineapple, cut into large wedges, with core, approx 2lb.
• 3 (275 g) large carrots, cut into large chunks
• 3 slices (36 g) fresh turmeric, 1″ each, washed
• 3 slices (28 g) fresh ginger root, 1″ each, washed

 

Directions

1. Place all ingredients into the Vitamix container in the order listed and secure the lid.
2. Start the blender on its lowest speed, then quickly increase to its highest speed. Blend for 2 minutes 30 seconds, using the tamper to press ingredients toward the blades.
3. Turmeric and ginger balance this naturally sweetened juice out with an array of health benefits, making this drink a delight to enjoy.

 

Chef’s Notes

Turmeric and ginger balance this naturally sweetened juice out with an array of health benefits, making this drink a delight to enjoy. Lemons and bananas are a great addition to this blend – try dropping a slice or two of lemon or a whole banana through the lid plug opening while blending.