Nutrition

Proper nutrition helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes. But how do you maintain an eating routine and diet that keeps you and your family healthy and works within your lifestyle and budget?

What is nutrition and why is nutrition important?

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease such as heart disease, diabetes, cancer, and osteoporosis.

There are two major classes of nutrients in food:

• Macronutrients: carbohydrates, protein, and fat — supply energy (calories) and serve as building blocks for muscles and tissues.
• Micronutrients: vitamins and minerals — divided into four categories: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals.

What foods are healthy?

For optimal health, science supports following a plant-based diet like:

• Mediterranean-DASH diet (Dietary Approaches to Stop Hypertension)
• MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay)

Examples of “superfoods” to include regularly:

• Berries – High in fiber, naturally sweet, rich in antioxidants and disease-fighting nutrients.
• Oily fish – Rich in omega-3 fatty acids for heart health. Best sources: salmon, mackerel, trout, anchovies, sardines.
• Leafy greens – Source of vitamins A, C, calcium, and phytochemicals that fight inflammation.
• Nuts – Hazelnuts, walnuts, almonds, pecans. Contain plant protein and heart-healthy fats.
• Olive oil – High in vitamin E, polyphenols, and monounsaturated fats for heart health.
• Whole grains – Provide fiber, B vitamins, and minerals. Help lower cholesterol and protect against heart disease and diabetes.
• Yogurt – Contains calcium, protein, and probiotics (“good bacteria”).
• Cruciferous vegetables – Broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, turnips. Rich in fiber, vitamins, and cancer-preventive compounds.
• Legumes – Beans, lentils, peas, soybeans. High in fiber, folate, and protein. May reduce heart disease risk.

Should you take vitamins every day?

“Dietary supplement” covers:

• Individual vitamins (A, B, C, D, E, K)
• Minerals (calcium, magnesium, iron, etc.)
• Multivitamins (10+ nutrients)
• Special formulas for seniors or genders

Should you take a daily supplement?

For most healthy adults, a balanced diet is enough. However, supplements may be necessary if you:

• Have a diagnosed vitamin deficiency
• Can’t get certain vitamins from food (e.g., vegans and vitamin B12)
• Have digestive disorders affecting absorption (e.g., Crohn’s disease, celiac disease)
• Have osteoporosis (may need extra vitamin D and calcium)
• Are lactose intolerant (may lack calcium and vitamin D)

Always consult your doctor before starting supplements.

Nutrition for older adults

After age 50, nutrition is even more important for maintaining energy and preventing age-related diseases.

Four basic principles of healthy eating plans:

• Lots of plants – Vegetables, fruits, legumes, whole grains, nuts, seeds.
• Adequate protein – Prioritize plant protein and fish.
• Minimally processed foods – Avoid ultra-processed items high in additives, sugar, and sodium.
• Limit saturated fats, added sugars, sodium – Less than 10% of daily calories from saturated fat and added sugars; under 2,300 mg sodium/day.

Ideas for meal prep

Meal prepping saves time, money, and supports portion control.

Steps for meal prep:

• Gather ideas for meals – Use a binder, spreadsheet, or theme days (Meatless Monday, Whole Grain Wednesday, etc.).
• Start small – Prepare meals for 2–3 days a week.
• Select a day – For planning, shopping, and prepping.
• Cook in order – Start with foods that take longest.
• Multitask – Chop veggies while cooking other items.
• Make extras – Freeze portions for later.
• Store properly – Label with dates, rotate items, keep perishables at eye level.

Stock Up

Work at stocking your kitchen with the following staples. This guarantees you will always have the essentials on hand for both planned meal preparation and last-minute healthy meals.

For the refrigerator:

• Fruits, dark green vegetables, low-fat cheese, fresh salsa, plain yogurt, eggs, chicken, low-fat milk, pesto, light mayonnaise, hummus, and lemons.

For the freezer:

• A variety of frozen vegetables (without sauce), poultry, fish, and berries.

For the cupboard:

• Brown rice, quinoa, oatmeal, whole-grain cereal, whole-grain tortillas, whole-wheat pasta, whole-grain bread, nuts and seeds, peanut butter, onions, sweet potatoes, garlic, low-sodium canned beans, canned fish (sardines, tuna, salmon), low-sodium soup, canned tomatoes, low-sodium chicken and vegetable broth, tomato paste, olive oil, balsamic vinegar, mustard, herbs, and spices.