Healthy Eating Habits
Roberta just turned 67, and even though she’s in relatively good health, an annual checkup revealed her cholesterol and blood pressure are high and her doctor suggested a change in diet.
As we grow older, healthy eating habits look different for different people.
The USDA has developed Food Patterns to help people understand different ways to eat healthy.
For example, someone living in the U.S. might eat a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, poultry, and meat, as well as eggs, nuts, seeds, and soy products.
Here’s a what a sample menu might look like.
A “Mediterranean-style” eating pattern would include more fruits and seafood and less dairy compared to the U.S. pattern.
Someone eating a healthy “vegetarian” pattern wouldn’t consume any meat, poultry, or seafood, but fat-free or low-fat dairy is allowed.
When it comes to meal planning, here’s what the USDA and National Institute On Aging recommend:
- Planning in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
- Finding budget-friendly foods. Create a shopping list in advance to help stick to a budget and follow these SNAP-friendly recipes.
- Considering prep time. Some meals can be made in as few as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
- Counting calories. The number of calories people need each day varies from person to person. Always discuss your weight and fitness goals with your health care provider before making big changes. Read about calorie goals and healthy food swaps.
The USDA features the MyPlate Kitchen, a resource that helps you find healthy recipes that fit your nutritional needs and create a shopping list.
The MyPlate Plan tool will create a customized food plan for you based on your age, height, weight, and physical activity level.
When you create your shopping list, don’t forget nutritious basics such as fresh fruits and vegetables and whole-grain bread. This sample shopping list (PDF, 108 KB) includes a variety of healthy foods you may want to have in your kitchen.
Roberta decided to give the Mediterranean-style diet a try because she read it could help lower her cholesterol levels. Within a few months she began to see some positive results.
If you still have questions about healthy eating, chat to Homethrive’s team by calling us at (844) 343-8714 (TTY 711).