The following is a guest blog by Felicity Dryer, a health journalist and dietitian.
When you have a lot on your plate (no pun intended), eating healthy can be a challenge. So many of us wear a variety of “hats”: parent, caretaker, employee, friend, spouse, volunteer… At the end of the day, the last thing on your mind is getting adequate nutrition. Whatever’s fast and easy. You’ve got important things to do!
If you’re one to forgo nutrition for convenience, I’ve got really good news: superfoods make eating healthy fast and simple. Still skeptical? Hear me out!
I don’t claim to be a domestic goddess. I enjoy cooking and adore food, but in no stretch of the imagination could I be considered a top chef. In fact, I’d venture to say many of you readers are much better cooks with fantastic culinary prowess.
So maybe you’re confident in your food choices. However, superfoods have been a game changer for me! I’ve found that the key to enjoying food and eating well in your advanced years is balance.
But how do you achieve moderation? How do you consistently “eat clean?” First, don’t deny yourself indulgences; instead counteract your splurges with fast and nutrient-packed power foods. They’re chock full of essential vitamins, minerals, and beneficial fatty acids.
Many of you are retired, and you’ll be happy to know that our list of superfoods is not only super healthy but extremely cost effective. No need to break the bank. Just follow some simple suggestions:
Quinoa
Quinoa is gaining popularity as a carb option that’s gluten-free and high in protein. An ancient grain, the superfood can be made into flour for pasta, employed in baking, and thrown into salads. It’s incredibly versatile and inexpensive. High in fiber and classified as a broadleaf vegetable, it’s often mistaken for a grain.
Quinoa is a great protein source for seniors! It has sustained people in South American cultures for generations. However, before you buy, do your research. Some bloggers suggest that the new Western demand for the broadleaf has caused some locals to shy away from quinoa in order to gain from its exportation benefits. Nevertheless, quinoa is a great for your health and waistline!
Blueberries – Your New Go-To Fruit
Blueberries are serious multi-taskers. First, they help fight cancer. Anthocyanins–the component of blueberries that give them their color–fight off free radicals and can even block the growth of new tumor cells
Additionally, the superfruits aid in reversing memory loss! So if you have a family history of Alzheimer’s Disease or Dementia, consider adding these to your diet! Finally, blueberries act as a bladder stabilizer, helping to prevent bacteria and urinary tract infections. You can find them frozen, fresh, or dried in any major supermarket!
Mediterranean Cuisine
Thanks to this groundbreaking study conducted by The New England Journal of Medicine, the Mediterranean Diet has gotten lots of positive press. While conducting testing, researchers concluded that diets high in olive oil, nuts, vegetables, and fish reduced the episodes of major cardiovascular distress. The diet, often referred to as the “Olive Oil Diet” has since been associated with longevity! And to top it all off, it’s absolutely delicious! Think lots of lean protein, salad, goat cheese, Greek yogurt, nuts, and…
Olive Oil
Extra-virgin olive oil is a superb addition to your diet. It seems counterintuitive thanks to its high fat content. However, Mayo Clinic reports that the monounsaturated fatty acids (MUFAs) contained in olive oil help lower cholesterol and assist in the normalization of blood clotting. Plus, MUFAs also help regulate blood sugar. You can use it in most of your cooking, it’s relatively inexpensive, and can even double as an anti-aging beauty treatment
Get Started on a Healthier You!
You take time for everyone else. Take time for yourself and your health with our inexpensive, nature-approved superfoods. And if you want help managing a diet, elder care professionals are a great option for dietary management.
For more information on super foods, check out the infographic below! (Click to enlarge).