Seniors need to maintain a healthy diet to support their overall health and quality of life. Here is our advice on what foods to eat and what to avoid.
When it comes to food, there are two main categories: processed and ultra-processed. Everything we eat is processed, so it’s okay to eat processed food, but it’s imperative to avoid ultra-processed food. Processed food means the nature of the food has been altered, which, for example, could involve heating, freezing, dicing, or juicing.
Ultra-processed food, though, takes it a step further. It undergoes extensive industry processing, where it is subjected to multiple steps with various ingredients added. The added ingredients are specifically designed to be addictive. They are not made with someone’s health in mind; they are made with profit in mind. The manufacturer prioritizes taste, cost, safety, and shelf life.
So, how do we avoid ultra-processed food? When you visit the grocery store, ultra-processed foods are typically located in the center aisles. This includes chips, sodas, candy, and any prepackaged food. We recommend walking in a U shape in the store. This will include purchasing fruits, vegetables, meat, and dairy products. Staying away from the majority of the products in the middle of the store will help you avoid ultra-processed foods.
For drinks, consider opting for seltzer or a sugar-free alternative instead of traditional sodas and energy drinks. For sauces, consider finding ones that don’t have artificial sweeteners and high-fructose corn syrup. While it can be challenging not to buy ultra-processed foods, your health will significantly improve with the foods you eat. Exercise is always important, but what you eat has a greater impact on your health than the amount of exercise you do.
Therefore, try to limit your consumption of ultra-processed foods as much as possible. Ultra-processed foods are responsible for the majority of our health issues, including obesity, high blood pressure, cancer, and many other illnesses that lead to death. By taking control of what you eat, you will significantly improve your health, feel better, and be more equipped to handle each day.
Recipe of The Month
Chicken & Broccoli Salad
Ingredients
- 3 slices bacon, chopped (about ½ cup)
- 1 pound chicken tenders
- ½ teaspoon ground pepper, divided
- ½ teaspoon salt, divided
- ⅓ cup whole-milk plain strained (Greek-style) yogurt
- ⅓ cup mayonnaise
- 2 tablespoons chopped fresh dill
- 1½ tablespoons cider vinegar
- ½ teaspoon garlic powder
- 1 medium crown broccoli, stem and florets chopped into ½-inch pieces (about 4 cups)
- ¾ cup shredded sharp Cheddar cheese
- ½ cup thinly sliced scallions
Step 1
Cook chopped bacon in a large skillet over medium heat, stirring often, until crisp, about 6 minutes. Remove from heat; use a slotted spoon to transfer the bacon to a paper towel–lined plate.
Step 2
Sprinkle chicken tenders with ¼ teaspoon each pepper and salt. Return the skillet to medium heat. Cook the chicken, flipping occasionally, until browned and an instant-read thermometer inserted into the thickest portion registers 165°F, 4 to 6 minutes per side. Transfer to a cutting board; let rest until cool enough to handle, about 5 minutes. Cut or shred into bite-size pieces.
Step 3
While the chicken cooks, whisk ⅓ cup yogurt, ⅓ cup mayonnaise, 2 tablespoons dill, 1½ tablespoons vinegar, ½ teaspoon garlic powder and the remaining ¼ teaspoon each salt and pepper together in a large bowl. Add chopped broccoli and the cooked bacon and chopped chicken; toss to coat. Add ¾ cup Cheddar and ½ cup scallions; toss to combine.