As we age, our bodies go through various changes that makes it necessary for us to pay closer to our food choices. The choices we make in our diet can significantly impact our overall health, energy levels, and well-being. One of the most beneficial adjustments we can make is prioritizing nutrient-dense foods while steering clear of processed foods. If you are wanting to feel better quickly, make this change in your diet. So what is nutrient-dense food? It is foods in its natural state. If the food has one ingredient-it’s natural. Most canned goods have three. The food, salt, and water. I always go by the guideline of three or less ingredients. A general rule is that the less ingredients, the more you benefit.
It is frustrating that we were not educated (or I was not) on the benefits of choosing whole foods instead of packaged. It is that simple. Yes, we all were told that fruits and vegetables we good for us but pretzels were too! I used to eat pretzels daily thinking they were good for me. Low fat and no sugar-so I thought. Now I realize they are pretty much empty calories.
Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients that our bodies need to function optimally. As we age, our nutritional requirements change, and we may need more of certain nutrients such as calcium, vitamin D, and B vitamins. Nutrient-dense foods like leafy greens, fruits, nuts, seeds, lean proteins, and whole grains provide these vital nutrients without the excess calories that come from processed foods.
What is in it for us to dump the processed foods for nutrient-dense foods? How about these:
Helps with Managing our Weight
Maintaining a healthy weight becomes more challenging as we age due to a slower metabolism and changes in muscle mass. Nutrient-dense foods are naturally lower in calories but high in fiber and protein, which help keep us full and satisfied. On the other hand, processed foods are often high in empty calories, sugars, and unhealthy fats, leading to weight gain and related health issues. AND, processed foods make you want more.
Improves our Digestion
Fiber is crucial for digestive health, and nutrient-dense foods are an excellent source of dietary fiber. Fiber aids in digestion, helps prevent constipation, and supports a healthy gut microbiome. Processed foods, however, often lack fiber and can disrupt our digestive system, leading to bloating, discomfort, and irregular bowel movements. And, we know that is not fun. Eat the orange instead of drinking orange juice. We want the fiber.
Reduces our Risk of Chronic Diseases
A diet rich in nutrient-dense foods has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers. These foods contain antioxidants, anti-inflammatory compounds, and essential nutrients that protect our cells and reduce inflammation. Processed foods, conversely, are often high in trans fats, sodium, and added sugars, which can increase the risk of these chronic conditions. Plus, some have ingredients that we don’t even recognize. That can’t be good.
Supports our Bone Health
Our bone density decreases as we age. Nutrient-dense foods like dairy products, leafy greens, and nuts are rich in calcium and vitamin D, essential for maintaining strong bones. Processed foods, on the other hand, can be high in sodium and sugar, which can negatively affect bone health. I know that I had the early stages of osteoporosis and I immediately wanted to correct. I take my vitamin d and eat my Greek yogurt.
Promotes Cognitive Health
This was something that I had no idea. Eating well is good for our brain. Nutrient-dense foods rich in omega-3 fatty acids, antioxidants, and vitamins can help maintain cognitive function and protect against age-related decline. Processed foods, with their high levels of unhealthy fats and sugars, have been linked to cognitive decline and an increased risk of dementia.
Practical Tips for Incorporating Nutrient-Dense Foods
Read Labels: When shopping, read labels to avoid foods high in added sugars, sodium, and unhealthy fats. Try to stay away from foods with lots of ingredients.
Cook at Home: Preparing meals at home allows you to control ingredients and avoid processed foods.
Stay Hydrated: Drink plenty of water and reduce sugary beverages.
Diversify Your Diet: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
By nourishing our bodies with the right nutrients, we can improve our energy levels, maintain a healthy weight, and reduce the risk of chronic diseases. It’s never too late to make positive changes to our diet and enjoy the benefits. Start with those little small changes.
Hope you enjoyed!
Janie
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