First, maximize with nutrient-packed foods. Give your body
the nutrients it needs by eating a variety of nutrient-packed food, including
whole grains, lean protein, fruits, vegetables, and low-fat or fat-free dairy.
Eat fewer foods high in solid fats, added sugars, and sodium (salt).
Next, energize with grains. Your body’s quickest energy
source comes from grain foods such as bread, pasta, oatmeal, cereals, and
tortillas. Be sure to make at least half of your grain food choices whole-grain
foods like whole-wheat bread, tortillas, pasta, and brown rice.
You do not want to forget to power up with protein. Protein
is essential for building and repairing muscle.
Choose lean or low-fat cuts of beef and pork, and skinless chicken or
turkey. Change things up a bit and choose seafood as your protein sources once
or twice a week. Quality protein choices may come from plant-based foods, too.
Beans and peas (kidney, pinto, black or white, beans, chickpeas, hummus), soy
products (tofu, veggie burgers, tempeh), and unsalted nuts and seeds are great
sources of protein and help variety in your diet.
We all know eating fruits and vegetables is an important
part of a healthy diet. You can get the nutrients your body needs by eating a
variety of colors; try blue, red, or black berries; red, green, or yellow
peppers; and dark greens like spinach and kale. You do not have to limit
yourself to fresh fruits and vegetables, frozen, low sodium canned, dried, and
100% juice are easy options, and they keep longer!
Dairy foods, such as fat-free and low-fat milk, cheese,
yogurt, and fortified soy beverages (soymilk), help build and maintain strong
bones needed for everyday activities. As we age, we often drink less milk or
avoid cheese product, but remember to include dairy in your diet to achieve a
balanced diet.
One of my favorite things to mention is hydration. Hydration
is critical to our health and especially in the hot Texas summers. Stay
hydrated by drinking plenty of water and avoiding sugary drinks. Try adding a
lemon or orange slice for a change of flavor.
Remember, physical activity is essential for good health.
Aim for at least 2 ½ hours of physical activity each week that requires
moderate effort. A few examples include brisk walking, biking, swimming, and
skating. Spread activities over the week but do that at least 10 minutes at a
time.
If you have questions or concerns, please contact me, you may call (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view additional information or upcoming events please visit https://rains.agrilife.org/ and follow Rains County AgriLife on Facebook.
