Six Dietary Changes for Better Health by Age 70

Making dietary changes can drastically impact how we feel and function as we age. Research has shown that our nutritional needs evolve over the years, making it essential to adapt our eating habits to support better health outcomes as we approach our seventies. Here are six vital dietary changes you should consider for improved health by age 70.

1. Embrace Whole Foods

Switching to a diet rich in whole foods is a significant step towards better health. Whole foods include fruits, vegetables, whole grains, and lean proteins. These foods are packed with essential vitamins, minerals, and antioxidants that help combat inflammation and support overall well-being.

Fruits and Vegetables: Aim for a variety of colours to ensure a wide range of nutrients.
Whole Grains: Choose brown rice, quinoa, and whole grain breads over refined grains.
Lean Proteins: Incorporate fish, chicken, legumes, and nuts to maintain muscle mass.

Making this shift to whole foods not only enhances your nutrient intake, but it also reduces the risk of chronic illnesses.

2. Reduce Sugar and Processed Foods

As we age, our bodies become less efficient in managing sugar. Reducing sugar intake is crucial in preventing weight gain, managing diabetes, and maintaining heart health. It’s wise to limit processed foods, which are often high in hidden sugars.

Identify sources of added sugar: Read food labels carefully.
Replace sugary snacks: Opt for fruits, nuts, or yogurt.
Cook at home: Preparing meals from scratch helps control sugar levels.

By lowering sugar and processed food consumption, you can enhance your body's ability to function optimally.

3. Focus on Healthy Fats

Incorporating healthy fats into your diet is key to maintaining heart and brain health. Focus on unsaturated fats while reducing saturated and trans fats, which can contribute to heart disease.

Olive Oil: A staple in Mediterranean diets, it’s rich in antioxidants and anti-inflammatory properties.
Avocados: Packed with nutrients that improve cholesterol levels.
Nuts and Seeds: These provide essential fatty acids and fibre.

Embracing healthy fats can help you maintain a healthy weight and lower cholesterol levels.

4. Prioritise Protein

As you age, protein becomes increasingly important for maintaining muscle mass and strength. Aim to incorporate a source of lean protein into each meal.

Eggs: A versatile and nutrient-dense protein source.
Fish: Contains omega-3 fatty acids that support heart and brain health.
Legumes: Lentils, beans, and chickpeas are excellent plant-based options.

Higher protein intake can enhance muscle preservation, improving physical function and reducing the risk of falls.

5. Stay Hydrated

Hydration often becomes overlooked as we age. With diminished thirst sensation, it’s vital to consciously drink enough fluids. Staying hydrated aids digestion, keeps skin healthy, and maintains overall body functions.

Water: The best source to keep hydrated.
Herbal teas and broths: Enjoy these alternatives for hydration.
Fruits and Vegetables: Many contain high water content, which contributes to hydration.

Aim for at least 1.5 to 2 litres of fluids each day to ensure your body remains well-hydrated.

6. Monitor Portion Sizes

As metabolism tends to slow down with age, it’s essential to be mindful of portion sizes to avoid unwanted weight gain. Implementing portion control can effectively manage caloric intake while ensuring you receive necessary nutrients.

Use smaller plates: This can help reduce portions without feeling deprived.
Mindful eating: Slow down and focus on your meal to help recognise fullness cues.
Plan meals: Prepare meals in advance to control portions and reduce impulse eating.

By managing portion sizes, you can maintain a healthy weight and support overall health as you age.

In conclusion, making these six dietary changes can significantly enhance your health by the time you reach age 70. Adopting a focus on whole foods, reducing sugar and processed products, prioritising healthy fats and proteins, staying hydrated, and monitoring portion sizes creates a holistic approach to healthy eating. The journey to better health in your seventies begins with what you choose to put on your plate. By implementing these changes, you can enjoy a more vibrant and active life, setting the groundwork for a fulfilling and energetic future.