September is Healthy Aging Month! The habits we develop today can significantly influence our future health. This month is dedicated to making health choices that can improve longevity. Here are three nutrition tips for aging well that you can focus on this month:
Fill Half Your Plate with Produce
Did you know that 9 out of 10 Americans don’t get enough fruits and vegetables?! As a private practice dietitian and the author of Eat Your Vitamins, one of the things I prioritize most when helping my clients reach their health goals is emphasizing the power of nutrients from whole fruits and vegetables. Here are some easy ways to increase your produce intake:
Add frozen cauliflower or fresh zucchini to smoothies (I promise, you’ll barely taste it).
Use a spiralizer to turn vegetables like zucchini, sweet potatoes, or carrots into noodles. You can replace half the noodles in a pasta dish with these.
Add spinach or mushrooms to scrambled eggs, or make a veggie-packed frittata.
Use vegetables as the base for sauces and pestos. For example, blend roasted red peppers with garlic and nuts for a unique pesto.
Pre-chop fruit at the start of the week for an easy snack.
Have dates as a pre-workout snack. They are nature's candy!
Swap Your Sips
This tip is all about optimizing your beverage intake. Beverages can be a sneaky source of calories that don’t leave you feeling satiated. I recommend swapping sodas for seltzers or lower-sugar drinks like Poppi or OLIPOP. Reducing alcohol consumption is also advisable as we age to support cognitive function. Try exploring mocktails as a refreshing alternative. I love these Zero Proof Mocktails from Recess that are filled with adaptogens to help support lowered stress response and relaxation.
Keep Consistent with Lab Work
Being in the dark about your health status can increase your risk for disease progression. This is why I recommend annual lab work, at minimum. I know that booking a doctor's visit can be time-consuming, which is why another great option is a service such as Instalab. This service provides an at home blood draw that offers insights into heart health, blood sugar, hormonal balance, vitamin status, and more. The best part is that you don’t have to go anywhere - a phlebotomist will come to you to draw your blood.
By integrating these tips into your daily routine, you can enhance your health and well-being as you age. If you're interested in creating a personalized plan to optimize your health, don't hesitate to contact me for nutrition coaching.