Preventing Age-Related Health Problems through Nutrition

Thursday, July 6, 2017

By Julie DesGroseilliers, Registered Dietitian

Did you know that a well-balanced diet helps to reduce your risk of developing health problems such as diabetes, heart disease, and high blood pressure? By adopting healthy lifestyle choices, including a healthy diet, you increase your chances of aging in good health, with energy and independence.

  1. See life in full colour. Colourful fruits and vegetables are rich in antioxidants, the molecules that protect you from diseases such as cancer. Fresh or frozen, raw or cooked, in soups or in salads, eat five to ten portions per day!
  2. Bulk up your menu. To fight constipation, eat the peel from fruits and vegetables as often as possible, prioritize whole grains, drink plenty of water, and move every day (e.g., a daily walk).
  3. Get your calcium. To keep your bones and teeth healthy, your heart beating normally, and to regulate your blood pressure, you need calcium. Drink milk or a calcium and vitamin D-enriched plant-based beverage (e.g., soy) every day, and top off your meals with yogurt and cheese.
  4. Take vitamin D. Health Canada recommends that people over the age of 50 take a daily supplement of 400 IU of vitamin D.[1] This valuable vitamin ensures maximum bone health, helping to reduce your risk of osteoporosis.
  5. Eat protein three times a day. To protect your body from diseases, to renew your nails, hair and skin every day, and to preserve your muscle mass, eat protein at every meal, including at breakfast. Vary your sources every day: eggs, fish, legumes, chicken, tofu, nuts, seeds, yogurt, etc.

This article has been sponsored by BOOST®, but all comments and opinions are my own.

Julie DesGroseilliers Registered Dietitian Registered Dietitian and nutritionist Julie DesGroseilliers holds a Bachelor of Nutrition and a Minor in Physical Activity Science from the Université de Montréal. She specializes in food communications and consumer education, and she regularly leads conferences on these topics. She is also a published author of three books , including the bestseller “Bébé a faim.” A member of l’Union des artistes, she also occasionally appears across media such as radio, print, and television.

 

[1] Dietitians of Canada. “Food Sources of Vitamin D.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-D.aspx (Accessed June 2, 2017)