Adults over 50 can feel better immediately and stay healthy for the future by choosing healthy foods.  A balanced diet and exercise contribute to a high quality of life and enhanced independence as you age.

Fruit:  Focus on whole fruits and not juices to get all the benefits of phytonutrients, enzymes, vitamins and minerals.  The Surgeon General now recommends that every American should take in 9-13 servings of fruits and veggies every day.  This has increased from 3-5 servings to 5-7 servings and now 9-13 servings.  So aim for at least 3 servings of fruits every day.  Go for the color-rich fruits like blueberries, strawberries and melons.

Veggies:  Color is your credo when it comes to veggies!  Choose antioxidant-rich dark, leafy greens, such as kale, spinach, broccoli as well as orange and yellow vegetables.  Carrots, squash, and yams make great choices.  Try to eat at least 3 servings of veggies every day.  If fruits and veggies are not your thing, put them into a tasty smoothie!

Grains:  Be healthy and smart, and choose whole grains over processed white flour.  By eating more grains, you will get far more fiber and nutrients.  Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of whole grain bread).

Protein:  Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight.  This translates to 68 to 102g of high quality protein per person weighing 150lbs.  Try to divide your protein intake equally among meals.  Fish, beans, peas, eggs, nuts, seeds and low-fat cheese in your diet are great choices.

Part Four to come next week…Join the JOURNEY to better health by learning how to get MORE high-quality protein in your diet and the importance of vitamins and minerals we need to get from supplements.



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