As we get older, it can get harder to create healthy habits. Eating well and staying active into old age is not only important for maintaining health, but can also be a way of inspiring and motivating ourselves to enjoy food and socialise with our local community members.
- Include fresh fruit or vegetables in every meal, snack or dessert.
- Be as active as possible to encourage your appetite and maintain muscle mass.
- Eat foods that have lots of nutrition rather than lots of energy (kilojoules). Examples include eggs, lean meats, poultry, fish, liver, dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.
- Limit foods that are low in nutrition such as cakes, sweet biscuits and soft drinks.
- Choose calcium rich foods to keep bones strong and reduce the risk of osteoporosis. Examples include milk, yoghurt, cheese (choose mostly reduced fat), calcium-fortified soy, green vegetables, and sardines.
- If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.
- Choose foods that are naturally high in fibre to encourage bowel health. Leaving skins on salad and cooked vegetables is a simple way to increase fibre intake.
- Drink fluids regularly, including water, tea, coffee, milk drinks and soup. Try adding mint or lemon to water for added flavour.
- Choose low or reduced salt foods, and reduce salt without sacrificing taste in cooking by replacing it with herbs and spices.