Foods for a Healthier You
Eating fiber-rich foods has a profound impact on overall health – and many seniors are not getting enough fiber in their daily diets. According to the USDA, the average American eats less than half of the daily recommended fiber. Eating fiber-rich foods helps maintain gastric health, controls blood sugar, lowers cholesterol levels, increases the frequency of bowel movements, and helps maintain a feeling of fullness to reduce calorie intake. Foods rich in fiber include whole-grain foods such as oats, fruits such as bananas, apples, oranges, vegetables such as zucchini, broccoli, and tomatoes. For many seniors, eating enough fiber can be a challenge. The following are ways that seniors can increase the amount of fiber in their diet every day.
Eating packaged foods such as soups, crackers, or frozen meals generally lack enough vegetables and whole grains to impact fiber intake. Caregivers can help seniors include fiber in their diet every day by making meals at home that include vegetables and fruits at every meal.Eat colorfully by selecting seasonal fruits, vegetables, and whole-grain foods is a good step in getting enough daily fiber. Choose seasonal fruit for dessert, or include whole-grain bread and salads in your meal planning.
Start the day off with a healthy dose of fiber by including whole grain oatmeal, fresh tomatoes, and fresh berries in your breakfast menu. Starting the day with a fiber-rich breakfast will help seniors feel fuller longer and maintain good blood sugar levels.
Beans are high in fiber, rich in flavor, and a good protein source. Include legumes in your diet by adding beans to ground beef, making hummus, or enjoying beans in a salad.
Choose sweet peppers with hummus, carrots with ranch dip, apples with peanut butter as a snack, and skip prepackaged foods such as chips. Eating fresh fruits and vegetables will help your fiber intake along with meeting your daily vitamin and mineral needs!