Seniors buying healthy foods at the marketMarch is National Nutrition Month, and Embassy Healthcare wants you to get the most from your diet. Check out our guide to good nutrition and portion sizes. Eating right doesn’t have to be boring. Use these tips as a guide to frame a healthy diet that works for you.

Stay Hydrated

Our bodies are roughly 50% water, so getting plenty of fluids is essential. Drink lots of water, milk, or juice, but avoid sugary sodas.

Include Variety In Fruits And Veggies

If you’re not big on fruits and veggies, start small and regularly eat things you like. Add more colors and textures as you include different varieties in your diet.

If your teeth and gums are sensitive to tough food, eat cooked or canned fruits and vegetables that are unsweetened or low sodium. Soups are another good way to mix soft veggies into your diet.

Know Your Portions

Portions can be tricky, but taking the time to read nutrition labels and measuring will help you keep your consumption under control. If you’re eating out order smaller sizes, share an entrée, or take a portion home.

Daily portion sizes for people 50 and older include:

  • Fruit: 1½-2 cups
  • Vegetables: 2-3 cups
  • Dairy: 3 cups
  • Protein: 5-6½ ounces
  • Grains: 5-8 ounces

Snack Smart

There’s nothing wrong with grabbing a quick snack to tide you over to your next meal. However, going for salty chips or sugary candy only gives you empty calories that won’t fill you up.

Try some of these swaps for healthier snack alternatives:

  • Ditch cookies and breakfast bars for fresh fruit or unsalted nuts
  • Use oils for cooking instead of solid fats like butter or margarine
  • Instead of sweetened iced tea, try sparkling flavored water
  • Keep washed and cut veggies stocked to grab on the go

Get All Your Vitamins And Nutrients

Sometimes eating right isn’t enough to get the nutrients your body needs. If your diet is lacking certain vitamins, try supplements. Talk to your doctor before you start taking any supplements as some can interfere with certain medications.

Call 888-975-1379 or contact Embassy Healthcare online to learn more about our nutritional support and dietary services. You can count on our chefs and nutrition specialists to accommodate all your dietary needs.