​What to eat and when to eat for healthy aging

As we are aging, our body changes quietly overtime. Daily volume of foods and beverages also declines as a function of age. Physiological changes associated with age, including slower gastric emptying, altered hormonal responses, decreased basal metabolic rate, and altered taste and smell may also contribute to lowered energy intake. It’s time to re-learn how to nourish our body, being accountable for making important decisions of what to eat and when to eat every day.  These decisions are very powerful, as healthy eating matters.

The way we eat throughout our lives impacts the way we age. Science has proven that a well-balanced and varied diet full of nutritious foods like fruits and veggies, whole grains, legumes, nuts, and lean proteins; and limited in sugar, salt, saturated or solid fats, and alcoholic beverages; is critical to good health. This means we all have the power to maximize and improve our health, add vitality to our years, reduce the risk of disease, and increase our healthspans—the number of years we live in good health. And research shows that it’s never too late to make improvements. 

​A balanced diet consists of six main nutrient groups; proteins, fat, carbohydrates/fiber, vitamins, minerals and water. Dietary reference values (DRVs) comprise a range and an estimated average of recommended daily intake levels for nutrients and energy for males and females at different stages of their life.  Aging population is at high risk of malnutrition.

Balanced diet is not one size fit all. What to eat can get complicated; due to influences that contribute to an individual's food choices include individual factors, such as knowledge, personal taste preference, mood, hunger level, health status, special diet requirements, ethnicity, and personal income.

When to eat matters as well. You decide how many meals and meal/snack times of the day. You may also choose to practice time-restricted feeding (or intermittent fasting) for health benefit.

Consider these factors:
  • Eat earlier when possible. Many studies have linked earlier mealtimes to better health outcomes, compared with eating late at night.
  • Limit eating window. Keeping your entire caloric intake for the day within a 12-hour time frame reduces the risk that digestion will interfere with your body’s circadian rhythm. Human body may not digest and process food as efficiently while it’s also releasing melatonin (i.e, late night or very early morning hours).
  • Eating frequency affect insulin regulation. Medical research data suggest frequent food intake increase risk for insulin resistance. 

Self-Evaluation

To understand where you are and how to improve, follow the steps for a practical exercise of self-evaluation and focus on goal oriented action plans – 
Step 1
Diet and eating pattern review
​Step 2
Key evaluation points
Step 3
Set personal goals & improvement actions
​List food you love to eat
Check for adequate portions of proteins, fat, carbohydrates/ fiber, vitamins, and minerals
​Maximize variety of quality food choices to well balance nutrients naturally
Making healthy quality food choices
Target to eat 80% healthy
​List food you don’t or can’t eat 
​What are the alternatives in similar nutritional value
​Use other food sources as alternative (i.e., use plant protein/fat to replace meats for vegetarians )
If essential nutrients are missing, consider dietary supplements
​How many meals/snacks daily
​Overall eating pattern regularity 
​Practice time-restrict feeding for health benefits
Practice portion control and balance protein 10% - 35%,fat 20% - 35%, carb 45% - 65% in total calorie intake
How many caloric drinks  and water daily (glasses) 
​Pay attention for body’s signal for hydration needs
Check water % in your body composition scale
Drink more water, cut down sugary drinks and alcohol
Aim 50% body composition to maintain hydration
​Daily intake calories (average)
​Knowing the daily calorie total for your age and weight maintenance
Using a calorie count tacking tool for a week (including weekend)
​Define your weight gain, loss, or maintenance goals
Check daily weight to keep weight management goals on track
​When you start and stop eat and daily sleep schedule
​Sleeping routine general consistency
​Aim to stop eating 6 hours before bed time and well digested
Aim overnight sleep for 7 – 8 hours
​Reason or motivation for eating
​List at least 3 motivation factors
Be aware of relationship with food
​Inspire yourself to eat healthy
Learn healthy cooking for good taste
​Body Mass Index
​Check current BMI and BMI changes overtime (within a year) 
​Maintain BMI within normal range
​List medical conditions and diet requirements
​i.e., diabetes, hypertension, gout, kidney stones, etc.
​Food is medicine. Follow individual specific diet requirements
Truths about food and eating behaviors –

  • There is no bad food, only bad food choices. Buying the healthy food will make you eat healthy.
  • You are not going to eat what you dislike (or may be once) because it’s “good for you”; but you have the power to switch disliked food with healthy food choices from your favorite food
  • Good food taste makes eating enjoyable; learn cooking to make healthy food taste great
  • No one should suffer hunger; but “hungry” and “want to eat” are not the same
  • Treat yourself with pleasure eating at 20% is OK, follow the 80/20 (80% healthy eating and 20% indulging) rule. 
  • Combine healthy eating with exercise promotes wellness. Regular exercise lowers blood sugar level, especially when timing it 1 – 3 hours after a meal. Exercise after meal helps to fuel physical activity and curbs the post-meal glucose spike if inactive.

Knowledge is power

The following links provide information resources to help you eat healthy -
Make health a priority and take actions to make good things happen.  Everyone faces challenges; consider seeking support from trustworthy resources and engage with positive influences. A health coach can keep you motivated for goal achievement and help you to be the best of yourself and deal with setbacks. Contact Qualitylifeforum@outlook.com for your health coaching needs and keeping on track for your wellness goals.

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References:
https://i-base.info/guides/side/diet-a-balanced-diet-and-your-health
https://pubmed.ncbi.nlm.nih.gov/11426286/#:~:text=Older%20adults%20tend%20to%20consume,as%20a%20function%20of%20age.
https://www.levelshealth.com/blog/walking-after-a-meal/
 
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
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