Healthy eating is important for your mind, body, and spirit. It's about more than just physical health; it's about overall well-being. A delicious meal can be a joy to prepare, and a delightful experience in a comfortable and vibrant setting. But did you realize that the right foods can also make you happier and more satisfied with life? Your mom might have said this hundreds of times. Not surprisingly, she was 100% right, and scientists are on her side.
The Link Between Diet and Well-being
Living in the 21st century is fraught with stress for the majority of individuals, regardless of age, gender, and nature of occupation or profession. The maximum stress results from trying to achieve the perfect work-life balance which seems elusive for almost all of us. In the process, you end up cultivating bad habits that you find very difficult to get rid of. But if you are a health-conscious individual, you are acutely aware of the significance and indispensability of healthy living. Healthy living is the sum total of healthy habits including consumption of balanced meals, exercising regularly, and abstaining from smoking or drinking. Developing good habits and sticking to them calls for nurturing a strong will and altering the mindset which many find an uphill task. Nevertheless, you must be prepared to make some degree of sacrifice if you wish to live healthy and live long.
Results from a study showed eating lots of fruits and veggies is correlated with a substantial gain in mental wellbeing, happiness, and overall life satisfaction. Vegetables and fruits are antioxidant-rich, fiber-full, nutritional powerhouses that fight infection, illness and disease while improving your overall health and wellbeing. In addition, these benefits can occur in a very short amount of time-months instead of years.
One of the most important healthy eating tips for seniors is to really enjoy your meal… the setting, the company, the variety of the menu. Lively dinner conversation can stimulate your mind and give you the benefits of socializing. Through the Savor culinary program at Clearwater Living, residents enjoy inventive, nourishing dishes made to order by onsite chefs and served restaurant-style in a comfortable, inviting setting. Diverse menus that change seasonally offer the flavors of the world and ensure that every palate can find something pleasing. Eat better, have more energy, boost your mood, and feel happier inside and out!
Heart Health and Healthy Eating
February is American Heart Month. Heart disease is a major American health issue. died from heart disease in 2020. Thankfully, there are some known strategies you can use to prevent heart disease. For starters, eat more fruits and vegetables.They can help you maintain a heart-healthy diet, and add more flavor to your meals. Not to mention, they’ll help lower your blood pressure, regulate blood sugar and help ward off cancer and strokes. Adding fruit to your breakfast is a tasty way to start your day; veggie courses can add a savory tone to your dinners. Both can help fill you up more healthily so you cut back on higher-calorie food.
Read also: Healthy food access with Highmark Wholecare explained.
Whole grains are smart to eat, too. They’re rich in nutrients and can help lower your cholesterol. Think oats, barley, quinoa, brown rice, whole-grain pasta, high-fiber cereals and 100% whole-wheat bread. Choose these over less healthy grain products like white bread, egg noodles, muffins, or frozen waffles.
When it comes to proteins, aim for low-fat and lean options. If you like fish, you’re in luck. On the dairy side, things like Greek yogurt, skim milk and low-fat cottage cheese provide heart-healthy proteins. Also important? Key things to watch out for: saturated and trans fats, and sodium.
One of the most important things you can do to maintain a heart-healthy diet is to limit your intake of saturated and trans fats. Some foods are particularly high in saturated fats, like red meat, salami, butter and ice cream. Trans fat is worse. It increases your low-density lipoprotein LDL cholesterol (the bad one) and reduces your high-density lipoprotein HDL cholesterol (the one you want.) Trans fat is found in a lot of processed foods in the form of partially hydrogenated oil. The key is to focus on healthy fats: olive oil, canola oil, flaxseed oils, fatty fish. Avocados, yes. Bacon? Another food to limit: sodium. High levels of sodium can lead to high blood pressure, a major risk factor for heart disease.
Besides thinking about what types of foods to eat and avoid, focus on portion size, too. Eating too much leads to weight gain, which can increase your risk of heart disease. But how do you reduce portion sizes without going hungry? Another way to eat more wisely? Plan your meals ahead. Don’t just wing it for dinner-you’ll get too much food. How many times have your eyes been bigger than your stomach at the store or on a delivery app? One fun idea? Order a fruit and vegetable box to be delivered to your home, and plan your meals around it.
Specific Nutrients and Their Benefits
Omega-3 Fatty Acids
When it comes to healthy eating tips for seniors, omega-3 fatty acids are stars! Studies conducted by the National Institutes of Health found that fish was the single most important dietary factor in lowering the risk of cognitive impairment. Eating fish lowered the risk of both cognitive impairment and cognitive decline. It’s important to note that the omega-3 fatty acids also help maintain your heart health. In fact, The American Heart Association recommends eating at least one, but preferably two, servings of fish each week. Other benefits of eating fish include reduced risk of depression and improved sleep quality. That’s a few servings of happiness right there.
Read also: Healthy Eating on the Run
Flavonoids
Flavonoids help boost your immune system so you can resist illness. In fact, research has found that people who ate foods rich in flavonoids are less likely to get upper respiratory infections, or the common cold. Blueberries are rich in flavonoids, as are tomatoes, onions, and red wine. Dark chocolate also has an antioxidant that can enhance your immune system, as do sweet potatoes, broccoli, and spinach.
Calcium
Strong bones mean better balance, which makes you feel more confident, helps you stay active, and yes, can make you happier and more content. Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Good sources include milk, yogurt, cheese, or non-dairy sources such as tofu, broccoli, almonds, and kale. And try to get as much of your calcium from your foods as you can, as your body can absorb calcium better that way (as opposed to supplements).
Healthy Eating for Recovery
The body goes through significant changes in early recovery. As women begin to heal, they may experience fluctuations in appetite, digestion, and energy levels. Proper nutrition helps stabilize these shifts, making the recovery process smoother.
Proteins play a crucial role in repairing tissues and supporting brain function. Lean sources such as chicken, fish, eggs, and plant-based proteins help rebuild the body’s strength. Healthy fats, like those found in avocados, nuts, and olive oil, support cognitive function and hormone regulation. Complex carbohydrates, such as whole grains, vegetables, and legumes, provide sustained energy and stabilize blood sugar levels.
Hydration is another essential factor in recovery. Many women enter treatment dehydrated due to substance use or poor dietary habits.
Read also: Mobile Dining Revolution
The Importance of Local Food in Clearwater
Pinellas County is largely developed, with only a few small farms within its boundaries. As a result, most food consumed by Clearwater residents comes from other counties, states, and even countries. A sustainable community provides healthy food for its people. The quality of food, health, and the natural environment are interconnected. The availability of healthy foods directly influences what people eat and therefore their physical well-being.
Local foods are transported shorter distances from farm to consumer tables, ensuring fresher foods while reducing greenhouse gas emissions. Local foods also tend to be less processed and require less refrigeration, which also reduces GHG emissions. Local foods are generally fresher than foods transported long distances. Most locally-produced food also uses fewer toxic chemicals, which can impact community health and the natural environment.
While younger generations have grown up without great awareness of where their food comes from, there are many people in Clearwater that have substantial knowledge about small-scale food production that could provide guidance for community gardening. This presents a significant opportunity for learning, experimenting, and knowledge sharing within the community and even bridging cultural and generational divides. Growing food also brings about a greater knowledge of Clearwater’s seasons, soil, and wildlife.
Initiatives for Expanding Local Food Production
A new task force organized and facilitated by the city will assist in developing and implementing recommendations for expanding local food production. The task force will develop partnerships among non-profits, ministries, neighborhood associations and private interests to increase local food production and commerce, funding opportunities, and pooling of resources. Partnerships will increase opportunities for grant funding for planning and project start-up activities.
The Urban Agriculture Task Force should define what is “local” in the context of food production and the community’s needs and develop a “foodshed” program in collaboration with regional partners to increase the availability of local foods. A “Buy Fresh Buy Local” program will serve as a model program for strengthening local and regional markets. It will identify and highlight local growers, exposing them to the local Clearwater market. It will also provide general information on the benefits of locally sourced food. The program would create multiple food growing, processing, storing, and selling opportunities, increase awareness, and provide linkages between farmers, consumers and organizations.
The city will conduct an inventory of public and semi-public lands that would be suitable for food production for the purpose of identifying sites for food production pilot projects. The city will amend the Community Development Code to allow and support community gardens and other forms of urban agriculture.
Community Gardens in Clearwater
Getting outside and gardening has known physical, mental, and emotional health benefits. Participating in a community garden can multiply these benefits. From a sustainability perspective, community gardens are great because they increase our community’s access to fresh and local produce, improving Clearwater’s carbon footprint by decreasing the travel distance food takes from farm to table. This close proximity also helps to encourage a more resilient food system.
To support Clearwater’s existing community gardens and encourage new community gardens to develop, the city of Clearwater will create a Community Garden Grant Program.
Shifting Towards Plant-Rich Diets
citizens consume roughly 2.6 times more meat than the global per person average. Greenhouse gas emissions from agriculture have increased by 10.1% since 1990 and animal agriculture is now responsible for more than half of all food related greenhouse gas emissions. Alternatively, diets that are plant-rich, meaning they include more vegetables, fruits, and grains, have lower emissions than diets that mostly derived from animal products.
WIC Program in Florida
WIC is a federally funded nutrition program for women, infants, and children. WIC provides the following at no cost: healthy foods, nutrition education and counseling, breastfeeding support, and referrals for health care and community services.
Florida WIC clients use a WIC EBT card to purchase WIC-approved foods at authorized WIC grocery stores. If you have a WIC EBT card and have questions or problems using your card, call WIC EBT Customer Service at 866-629-1095.Check your balance before shopping. You can do this by calling WIC's EBT customer service at 866-629-1095 or by visiting WIC's EBT online system. If there is a WIC EBT point of sale (POS) machine at the store, you can also slide your card and enter your PIN to get your balance.
To apply for WIC, contact a local WIC office. Use the WIC Prescreening Tool to see if you may be eligible for WIC benefits. The prescreening tool is available in multiple languages.
Healthy Habits for Overall Well-being
You will not be able to work efficiently if you do not feel good and vice versa. That there is a psychosomatic connection between the mind and the body has long been established. In order to encourage the production and secretion of endorphins, you’ll need to take nutritious and balanced diets, indulge in physical activities, and keeping yourself socially active. If you follow the abovementioned healthy habits on a regular basis, you’ll not only look better but feel better as well.
It does not need to be emphasized that working out routinely and eating right not only prevents you from becoming obese but also lets you stay fit and trim. If Mayo Clinic is to be believed, staying in good physical shape keeps you from becoming overweight. There are a few habits you can cultivate easily and will require a minimum effort like climbing the stairs rather than rushing into an elevator, walking the last 2-3kms to your home and so on. On the other hand, never skip breakfast which is the most important meal of the day but instead feast on fruits and vegetable preparations.
The necessity of sticking to a balanced and nutritious diet and exercising habitually are also essential for keeping yourself energetic all through the working day. Include generous amounts and portions of vegetables, fruits, lean meats, whole grain preparations, and dairy products containing minimal fat in your everyday meals.
Consuming healthy and wholesome foods regularly implies that your metabolism is good and the immune system functions effectively thereby keeping lifestyle diseases and disorders at bay.
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