Women by the Decade
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Age Well by Eating Healthy
• Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and clarity.
• Choose whole grains more often. Try whole wheat breads and pastas, oatmeal, brown rice, or bulgur.
• Select a mix of colorful vegetables each day. Different colored vegetables provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
• Choose fresh or canned fruit more often than fruit juice. Fruit juice has little or no fiber.
• Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.
• Eat sweets sparingly. Limit foods and beverages that are high in added sugars.
• Eat three meals every day instead of skipping meals or eating snacks in place of nutritious meals.
• Have low-fat, low-sugar snacks on hand at home, at work, or on-the-go. This will help curb your hunger and prevent you from overeating.
When you can't measure your food, here are some ways to help estimate serving sizes:
1/2 cup of rice or pasta = size of an ice cream scoop
1 cup of salad greens = size of a baseball
1/2 cup of chopped fruit or vegetables = size of a lightbulb
1 ounce of cheese = size of a pair of dice or size of your thumb
3 ounces of meat or fish = size of a deck of playing cards
2 tablespoons peanut butter = size of a ping pong ball
Servings and serving sizes are from the U.S. Department of Agriculture/Department of Health and Human Services Food Guide Pyramid
Courtesy of the National Institutes of Health (NIH)
Aging But Dangerous
Ridgeview Medical Center
Tenacity Fitness & Endurance
Uptown Dermatology & SkinSpa