Ditch the Diet Forever: 7 Healthy Habits for Seniors

It’s once again that time of year when we start to think about our New Year’s resolutions, and every year, many people resolve to start a diet. This always frustrates me as a dietitian, because if these same people would instead focus on making just one simple lifestyle change, they could easily avoid that oh-so-stressful diet altogether. In the spirit of the New Year, I have outlined some basic behavior changes that will help you lead a healthier lifestyle without the need for dieting.

1. Plate size matters. We are all conditioned to be satisfied by the amount of food on our plates. If you stick with a nine-inch plate (smaller than a standard dinner plate) or even use a salad plate for meals, you are more likely to eat less and still be satisfied. Many of my patients who have done this through the holidays have been able to maintain their weight during a time that is known for weight gain.

2. Portion your plate with more vegetables. Fill half your plate with vegetables, a quarter with lean protein foods like chicken, pork, fish and occasionally beef, and the remaining quarter with starchy foods like rice, bread, pasta, corn or potatoes. Yes, potatoes and corn are vegetables, but for optimal nutrition it is best to balance starchy vegetables with other types of vegetables. (This is even more important if you are diabetic.) Try one to two cups of a green salad on the side, but avoid iceberg lettuce since less nutritious than other leafy greens. If you opt for a salad, use an olive-oil based dressing or other light options like lemon or salsa.

3. Watch the high-calorie beverages. When it comes to drinking, water is your best bet. If you don’t like plain water, add lemon or lime to change the flavor. Non-caffeinated beverages are best, but if you must have caffeine, stick to green tea or coffee. The antioxidants in green tea have proven beneficial, and coffee is okay to drink, too, although the average person should not exceed more then two cups per day. The key is to be aware of what you add to your coffee. Use nonfat milk instead of creamer; many flavored creamers have trans-fats which are not good for your heart. Fruit juice with 120% vitamin C per serving is okay if you limit it to eight ounces or less per day, but it does not count for more than one serving of fruit. Sodas, punch and flavored teas have no nutritional value—and those empty calories add up throughout the day. If you drink alcoholic beverages, remember to do so sensibly and in moderation. Anyone on medication or with a special medical condition should always consult their doctor before consuming alcoholic beverages. The following portion sizes of alcoholic beverages will help you keep your consumption in moderation. Twelve ounces of regular beer has 144 calories, five ounces of wine, red or white, has approximately 100 calories, and 1.5 ounces of 80-proof distilled spirits such as vodka or gin has 96 calories.

4. Don’t skip meals. Our bodies are very smart and learn to adapt quickly. If you skip breakfast, for instance, your body will not burn calories as efficiently as it normally would. A healthy approach to help the body work efficiently includes eating three small meals and two snacks daily. Exercise portion control, too. Don’t forget the nine-inch plate or salad plate if you’re not sure what a meal size is. If that is still too much food for you, eat your vegetables first, then the protein and leave the starchy food for last—that way you get the higher quality nutrient foods first.

5. Choose healthy snacks. Fruits and vegetables are the best snacks since they’re natural, full of nutrients and can help curb any craving from crunchy to sweet. Almonds and walnuts are also a good snack but are best when they are unsalted and raw, not smoked or roasted. Those calories can sneak up on you when you snack on nuts, so try not to eat more then what fits in your flat palm.

6. Take your time when you eat. Chew your food slow and enjoy what you are eating. Remember, it’s not about quantity. Oftentimes people eat too quickly, finishing their meals in under fifteen minutes—and by the time the brain has told the body that it is full, they’ve eaten well over their limit.

7. Eat out, but eat smart. When you go out to eat, don’t order appetizers (unless that is your meal) or snack on the bread and chips that the restaurant provides. Either decline the basket when it comes or ask for it to be removed from your table. Ask for a to-go container when you place your order and put half of your meal in there before you start eating. You won’t overeat, and you’ll have another meal to enjoy later. By all means order that leafy green side salad, but ask for your olive oil-based dressing on the side. When ordering desserts, try to share with others. All of these tactics help to decrease the amount of food you would normally eat while eating out.

I could expand on each of these points, but to keep it as simple as possible, I’ve stuck to the basics. These seven points will help you stay healthy and keep extra calories at bay. And remember: it’s not all or nothing. Any healthy habit that you make and stick with for more than a year will change your life for the better.

Posted in Healing Through Diet, Nutrition, Senior Nutrition