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Final Foods for Health Living

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					    Foods for Health: Living
      Well, Living Longer
Maintaining good health is one of the most important factors of sustaining a high quality of life. Whether you are
in your 20s, 40s, 80s or beyond, research shows that individuals who eat a balanced diet, don’t smoke, and
exercise regularly lead longer, healthier lives. Making improvements to your lifestyle at any age can help you
reduce your risk of chronic disease and improve your overall health. So why wait? Start today to make a
difference this year and for the rest of your years! Use these tips on healthy aging to live well and live longer.

Healthy Aging
How you choose to live your life can make a difference
on how you age from the inside out. Aging can take a toll
on many parts of our body including eyes, bones,
muscles, heart and mind. Foods and beverages, rich in
vitamins and minerals, fiber, whole grains and lean
protein, and exercise are what the body needs to
maintain good health. You can also promote health by
including more functional foods in your diet. These are
foods that can provide benefits beyond basic nutrition.
Read on to learn more.

Keeping an Eye on Health
                                                                 Bone Up
Macular degeneration is an eye disorder that damages
                                                                 Bones provide support for your body’s many parts and
the center of the eye, or the retina. This makes it hard to
                                                                 allow you to move from place to place. They also help
see fine details, and limits a person’s ability to read, drive
                                                                 protect your brain, heart and other organs from injury.
and perform many other tasks. The risk of macular
                                                                 Keeping bones healthy is important at every age, but it
degeneration increases as one ages and this disorder is
                                                                 is common to lose bone mass as we get older.
also the leading cause of blindness in the United States.
                                                                 Exercise and adequate intakes of calcium and vitamin
Studies show that people who consume diets low in fruits         D are vital for bone health, especially for women in their
and vegetables are at a greater risk of developing               later years.
macular degeneration. There is strong evidence that
                                                                 Most of the calcium in your body is stored in the bones.
shows that the antioxidants present in fruits and
                                                                 Your bones can lose calcium as you age, which can
vegetables can promote healthy vision. Eating foods high
                                                                 make them weaker. You can increase your calcium
in the phytonutrients (or plant nutrients) lutein (loo-teen)
                                                                 intake by eating at least three servings of low-fat dairy
and zeaxanthin (zee-uh-zan-thin) can help to reduce the
                                                                 products such as skim and 1% milk, as well as low-fat
effects of macular degeneration and cataracts, a clouding
                                                                 yogurt and cheese. Other good sources of calcium
of the eye. Vitamins A, C and E are particularly helpful for
                                                                 include salmon, broccoli, cauliflower, beans, tofu, and
aging eyes. All these nutrients can be found in brightly
                                                                 fortified foods like orange juice, bread and cereal.
colored foods like dark leafy greens, broccoli, oranges,
                                                                 yogurt and cheese.
red and green peppers, strawberries, egg yolk, corn,
yellow fruits and vegetables as well as many multivitamin        Vitamin D is needed for your body to absorb calcium.
supplements. Do your eyes a favor and eat a rainbow of           The best source of vitamin D is the sun, exposing your
colorful fruits and veggies each day. And don’t just stop        hands and face to direct sunlight for five to 30 minutes
with what’s in season. Frozen and canned fruits and              two times a week without sunscreen can help you meet
vegetables can offer equal nutrition compared to fresh           your vitamin D intake.
sources.

                                    For more information visit us at www.foodinsight.org
Vitamin D also is found in foods like egg                  starting up an exercise plan? Find a
yolks and mushrooms as well as fortified                   buddy! Research shows that
foods such as milk, cereal and orange                      participating in physical activity with
juice. Magnesium and phosphorus are                        other people helps you stick with it and
also important minerals that help maintain                 makes it more enjoyable.
bone health. You can get these minerals
from foods such as halibut, tuna,                          A Smart Heart
artichokes, grains, nuts and dairy.
                                                           Did you know that the heart is one of
Start young! Eating foods rich in calcium                  the strongest muscles in your body? It
and vitamin D from birth through                           works hard to keep blood pumping to all
adulthood is one of the most important                     of your vital organs. Consuming a diet
ways to reduce the loss of bone mass and                   low in saturated and trans fat, sodium
osteoporosis as you age. But it’s never                    and cholesterol is one way to help
too late to start.                                         reduce your risk of developing heart
                                                           disease. However, it is also important to                  Tips to Help You
Keep Protein in Mind                                       replace these foods with ones that can                      Live Well and
Maintaining muscle is particularly
                                                           promote heart health including fruits,                          Longer
                                                           vegetables, whole grains, fiber, soy
important as we grow older. Older adults                   protein, nuts and heart-healthy fats                    The tips below provide a
lose muscle mass at a higher rate than                     found in fish, such as salmon, trout and                starting point that can help you
younger adults, and as a result, they may                  albacore tuna, and oils, such as canola,                focus on key parts of the body
be prone to falls and injuries. Eating                     olive and soybean. Learn more about                     that are important to healthy
protein can help maintain muscle mass.                     these foods at: Foods for Health: Eating                aging:
Meat, pork, poultry, eggs, fish and dairy                  for Heart Health.
products are good animal sources of                                                                                Bones: String cheese is not
protein. Choose lean cuts of meat like                                                                             just for the young. Add calcium
round, chuck, sirloin, tenderloin and                      Maintain Your Brain                                     to your diet by snacking on a
                                                                                                                   stick of string cheese when
skinless poultry. You can also get protein                 Being “fit” is about both body and mind.                hunger strikes.
from plant sources like beans, soy and                     Unfortunately, memory loss is common
peas.                                                      with aging. An increase of omega-3 fats                 Muscles: For a quick and easy
                                                           in your diet can help promote a healthy                 snack, look for a nutrition bar
Muscle Mechanics                                           mind and improve memory function.                       with added soy protein or add
                                                           Some studies have linked an increased                   a packet of soy or whey protein
Exercise is one of the best ways to build                  consumption of omega-3 fats with a                      to your favorite smoothie.
and maintain muscle mass. A moderate                       lower rate of decline in brain function.                Eyes: Punch up your intake of
exercise regimen can help to improve                       Good sources of omega-3s include                        the eye-popping nutrients
strength, balance and flexibility, keeping                 salmon, tuna, herring and fortified                     lutein and zeaxanthin by
muscles, bones and joints strong.                          margarine, juice, bread, pasta, eggs                    making a spinach salad with
Exercise also is a vital component in                      and other foods.                                        slices of oranges. Did you
maintaining a healthy weight at any age,
                                                                                                                   know that many multivitamin
and it is especially important as the
metabolism slows during the aging                          Focus on the Positive                                   and mineral dietary supple-
                                                                                                                   ments also include lutein?
process. Take part in regular activities like              Having a positive attitude can help you
walking, strength training, swimming,                      make improvements to your health at                     Heart. Popcorn is a great
dancing, tai chi and gardening. Just                       any age. Start making healthful                         source of whole grains. Keep a
                                                           lifestyles changes today.                               few mini-bags in your desk
                                                                                                                   drawer to heat up for a quick,
The International Food Information Council Foundation                                                              low-calorie snack at the office.
                                                                                                                   Also, try spicing up your
                                                          Learn more about “Foods for Health:                      popcorn with garlic powder,
                                                          Living Well, Living Longer” by watching                  cinnamon, rosemary, or
                                                          our video with nutrition expert and author,              parmesan cheese.
                                                          David Grotto, RD.
                                                                                                                   Mind: Salmon or tuna that is
                                                                     www.foodinsight.org                           canned in water or in a shelf-
                                                                                                                   stable pouch can make easy
                                                          For more information about healthy aging                 and affordable meals; add a
                                                          visit:                                                   few tablespoons of olive oil,
                                                          http://www.foodinsight.org/For-                          season with pepper and thyme
                                                          Consumers/Healthy-Aging.aspx                             to enjoy on top of whole grain
                                                                                                                   crackers or wrapped with
 International Food Information Council Foundation • 1100 Connecticut Ave., NW, Suite 430 • Washington, DC 20036   tomatoes in a lettuce leaf.

				
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