Are your eating habits an important factor in supporting overall well-being as you age? Numerous studies show the strong link between diet and health. We decided to address this important issue in the following article, in part to help you make informed choices that support your overall well-being as you age.
“Let food be thy medicine and medicine be thy food”
This quote is attributed to Hippocrates, ancient Greek physician widely regarded as the first physician. In ancient Greece, people were already aware of the impact of diet on physical health and utilized the properties of specific foods to support overall well-being and physical resilience.
Nowadays, modern science enables us to study the effects of food on the various structures of the body with greater precision. Many studies conducted worldwide demonstrate that a well-balanced diet ensures the proper functioning of our bodies and allows us to maintain adequate physical capacity, which is particularly relevant as we age. Additionally, our diet plays a crucial role in supporting the body’s normal functions and influencing long-term health outcomes.
The Heart and Stroke Foundation of Canada emphasizes that lifestyle habits, including a healthy diet, play a crucial role in promoting cardiovascular health. The Canadian Cancer Society has reported that lifestyle factors, including dietary habits, are associated with long-term health risks.
Even in the 5th century BC, Hippocrates understood that to stay healthy, we must keep an eye on our diet!
Eating healthy every day
The topic of healthy eating could be discussed at length in many, many articles. However, we wanted to share with you a few key elements inspired by the new Canada’s Food Guide. We encourage you to read the new Canada’s Food Guide for practical information on good eating habits.
- Include a wide variety of healthy foods in your daily diet;
- Eat plenty of fruits and vegetables and whole-grain foods to get enough fibre;
- Eat enough protein daily. Favour lean proteins (chicken, fish) and plant-based protein foods (tofu, legumes, nuts, etc.);
- Avoid processed or highly processed foods that are high in sugar, sodium, and saturated and trans fats. They are also low in essential nutrients;
- Drink at least 2 litres of water every day instead of sugary drinks such as fruit juice and soft drinks;
- Read food labels to assess nutritional value and ingredient list. Choose foods that contain few ingredients and few additives.
Eat enough, even as you get older
This is an important issue related to diet and aging that should not be overlooked. Indeed, as we age, our appetite decreases considerably. In the long term, this can lead to nutritional deficiencies that can affect physical condition and overall daily functioning in older adults. Fortunately, a few simple tips can be put into practice to help stimulate the appetite:
- It is important to take meals at set times. The body then regulates the hunger signals it sends, increasing appetite at mealtime.
- Engage in physical activity on a regular basis (30 minutes a day, at least 5 times a week).
- By properly seasoning foods, you help to enhance their flavour and will develop a taste for eating them.
- Eat small meals and several snacks at different times of the day. This can be beneficial for people with less appetite. It is therefore important to have healthy snacks on hand that are easy to prepare and eat (vegetables, fruits, nuts and seeds, cheese, whole-grain products, etc.).
Share meals with family and friends, try new foods and dishes to vary your diet, and remember to give yourself a treat once in a while. These are our latest healthy eating tips, because it’s all about balance and enjoying food!
