What Are Some Good Foods – You may have heard from your doctor or nutritionist that it’s time to add healthy fats to your diet to help your mind stay sharp. Malnutrition can show up in your body as brittle or dry hair or nails, unexplained fatigue or mood changes, and unexplained weight loss. Although eating can lose its luster, it’s important to eat as much as possible, including increasing your intake of ‘good’ fats.
Choosing the right foods to meet your needs doesn’t have to be rocket science. With a little planning, you can enjoy delicious food and better health. If you or a loved one need help with food preparation, the Wesley Enhanced Living private community can help you enjoy healthy eating and take control of your health.
What Are Some Good Foods
Sometimes it’s hard to figure out which foods are best for you. Here are seven foods that are good for you:
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This recipe uses avocado as a fat, instead of butter, to improve the nutritional profile of this treat. Avocados contain no cholesterol and are rich in monounsaturated fats (MUFA).
TIP: When making banana bread, use ripe, soft bananas (the skin should be brown). For this recipe, make sure the avocado is soft and crumbly!
Adjust the bread to your taste: add ground cinnamon or nutmeg. Mix the chopped pecans into the batter or chopped dark chocolate. Or, add cream cheese with honey or maple syrup to serve with bread.
If you want to make this vegan bread, omit the milk and add the same amount of unsweetened almond milk and add 1 tablespoon of lemon juice to the batter. Use 2 eggs as your own vegan substitute.
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4. Place the bananas in a bowl; Mash with a potato masher or fork. Place the avocado in a food processor; process until completely clean. Place the avocado in the bowl with the bananas. Add sugar, milk, vanilla and eggs; mix with a whisk until combined.
6. Pour batter into a 9 x 5 loaf pan. Bake at 350° for about 75 minutes, or until a wooden skewer inserted into the center comes out clean. Cool 15 minutes in pan on wire rack; remove from pan. Completely cool on the wire.
Enjoy new and old favorites by planning ahead to add healthier fats to your diet. At Wesley Enhanced Living, we understand that changing your eating habits isn’t always easy. Our chefs know how to provide you with a balanced meal in your retirement community. Contact one of our Pennsylvania locations to learn more. Our staff is happy to discuss your senior needs or your own; provide tours and inform you about our services.
Wesley Enhanced Living provides a high quality retirement community for you or your loved ones. Please visit us to learn more or click here to request more information today.
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Just like there’s no magic pill to prevent cognitive decline, there’s no superfood that can guarantee a sharp brain as you age. Nutritionists stress that the most important strategy is to follow a diet that includes fruits, vegetables, legumes and whole grains. Try to get protein from plant and fish sources and choose fats, such as olive or canola oil, over saturated fats.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
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For more information on staying sharp as you age, read the Guide to Cognitive Fitness, a special report from Harvard Medical School.
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In this special report, Harvard Medical School doctors share a six-step program that can provide significant and lasting results. Together, these “super 6” can boost your cognitive abilities, boost your memory, and protect the brain-based skills that are essential for a full, fulfilling, and fulfilling life. independent. From simple and specific dietary changes to ways to challenge your brain, this is a guide that will pay dividends for you and your future.
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Heart disease, unfortunately, continues to be a devastating problem in the United States. That’s why organizations like the American Heart Association (AHA) work to provide guidelines for people to take care of their heart health.
Each year, the AHA updates its Dietary Guidelines report to highlight the best foods to eat for your heart, as well as other important information about diet and risk factors. of the heart.
The AHA also points out that diet is not the only factor in the fight against heart disease. In fact, they live by the “Life’s Simple 7” rule, which calls for seven ways to pursue heart health. These include knowing your cholesterol, staying active, maintaining a healthy weight, controlling your blood pressure, learning about your blood sugar, quitting smoking, and eating a healthy diet. .
Although diet is not the only factor in preventing heart disease, it is very important. Not only does a healthy diet help reduce your risk of disease, but your diet can also bleed into other areas of the Simple 7, such as cholesterol management. and blood sugar, and helps you have the energy to exercise regularly.
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With that in mind, here are some of the healthiest foods you can eat, according to the latest AHA report. And for more heart-healthy tips, check out How to Eat to Lower Cholesterol After 50.
The AHA recommends eating plenty of fruits and vegetables each day, with an emphasis on leafy greens as one of the most nutrient-dense options.
Daily fruit can reduce the risk of heart disease, and it is better to eat it whole instead of drinking water because of the fiber content.
A rule of thumb is to look for “deeply colored” produce because they tend to contain more nutrients, but all kinds of fruits and vegetables will provide you with important nutrients regardless.
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Interestingly, the AHA specifically names peaches as one of the more nutrient-dense fruits to eat, although they say that all kinds of fruits and vegetables can be part of a heart-healthy diet.
The report also notes that eating fruit in any form (fresh, frozen, canned, or dried) can provide you with the nutrients your heart needs, but it’s important to watch for added sugar or salt.
The AHA guidelines suggest that eating whole grains every day, as opposed to eating them occasionally, can help reduce the risk of heart disease, as well as stroke. blood, metabolic syndrome, and heart disease.
Whole grains, according to the report, are grains that still contain the germ, bran, and starchy endosperm, and they are usually made with at least 51% whole grain to be classified that way.
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Another dietary guideline for those focused on heart health is to include plenty of protein in your daily diet.
Legumes (such as beans, lentils, chickpeas) are a heart-healthy choice because they are high in fiber and protein, making them a great alternative to animal protein.
Although the AHA recommends replacing animal protein with plant-based protein as much as possible, they caution
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