How to choose healthy foods

Start with the building blocks and eat a variety of foods every day. The Government of Canada has a healthy plate guide here. Bright, naturally colourful foods are usually the healthiest. Also, choose foods that are low in sodium and high in fibre.

Avoid saturated fats and sugars. Instead, choose healthy flavourings like herbs and spices. When in doubt, read the nutrition facts on the label if it’s coming from a package.

Stick with small portions more often throughout the day, rather than one huge meal, and always be mindful of what’s recommended for your age and body type. Check with your trusted healthcare professional before making any major changes.

Keep in mind that what you drink is just as important as what you eat. Water is crucial to staying hydrated and aiding digestion. Looking for a quick, natural boost of flavour as well as vitamins and minerals? Add lemon or lime to your water.  Citrus is high in electrolytes, sodium, potassium, calcium, and magnesium. 

Which 5 healthy foods to choose if you’re 50+

The following list of minimally processed foods are “super” because together, they provide you with healthy fats, vitamins, minerals and antioxidants.

1.   Berries—especially blueberries—are known to help delay age-related cognitive decline and are rich in antioxidants that can help reduce the risk of heart disease and cancer. Berries in general are high in fibre, vitamin C and anti-inflammatory antioxidant flavonoids, some of which are thought to improve motor skills and short-term memory.
2.   Dark-green leafy vegetables like kale, spinach, arugula and broccoli are loaded with vitamins A and C, which help moderate blood pressure levels, and vitamin K, which can help prevent osteoporosis. They’re also high in fibre and are thought to boost muscle function.
3.   Seafood—especially salmon and other fatty fish—provides a good source of protein, which is crucial to maintaining muscle mass, as well as B12. It’s also packed with omega-3 fatty acids which can help fight heart disease.
4.   Nuts and seeds (almonds, cashews, peanuts, pecans, walnuts, flax meal and chia seeds) are packed with plant protein, fibre and antioxidants. They also contain monounsaturated fats, which are believed to help lower the risk of heart disease.
5.   Greek yogurt is packed with calcium and protein. Its main “superfood” ingredient is probiotics. Probiotics help digestion and can boost immune function.

Other star foods for older adults include beans and legumes, eggs, avocados, and cottage cheese for their fibre, protein, and vitamin content. Remember, the right choices now can decrease your risk of health problems and support a healthy, active lifestyle for years to come. Bon appétit!