Healthy Proteins

As you age, protein is essential for weight management, brain function, and muscle health. Choose lean proteins like grilled chicken or nuts for vegetarians. Fatty fish like salmon offer heart and brain benefits. Aim for 2 servings per week, and avoid mercury-contaminated fish. Include a variety of healthy proteins for essential nutrients like vitamin B12.

Antioxidant-Rich Fruits

Antioxidants prevent cellular damage by free radicals, which accumulate as you age and contribute to age-related illnesses. Fruits like strawberries, blueberries, raspberries, and bananas are rich in antioxidants. Blend frozen berries, avocado, banana, and honey for a delicious breakfast that keeps you full and helps your cells fight free radicals.

Colorful Vegetables

A vegetable-rich diet fights cardiovascular disease, lowers cancer risk, prevents diabetes, and improves overall health. The fiber in veggies combats diseases and aids with constipation. Embrace a rainbow-inspired diet with colorful veggies like peppers, sweet potatoes, corn, cabbage, dark leafy greens, and carrots.

Whole Grains

Choose whole grain breads and pastas over processed white bread for a healthier option. Whole grains are associated with a lower risk of heart disease and are rich in fiber to aid digestion. Swap white sandwich bread for a hearty cracked grain roll.

Dairy Products

Dairy products like milk and cheese provide healthy protein, calcium, and vitamin D, protecting against osteoporosis and fractures. Have milk with breakfast, pair whole grain cereal with milk, or enjoy cottage cheese as a snack. Opt for reduced fat options like 2% or skim milk to cut calories.