Proper nutrition helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes. But how do you maintain an eating routine and diet that keeps you and your family healthy and works within your lifestyle and budget?

After Body Composition Analysis test, Wellness Consultation and Nutritional Consultation our certified Nutritionist creates a Personalized Healthy Food Chart for you, helping to achieve your Wellness Goals.

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.

For optimal health, science supports following a Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses.

With so many food options available with plant-based diets, there are many healthy recipes you can make.

While most foods in plant-based diets offer important health benefits, certain ones stand out. These “superfoods” pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible. They include the following:

Berries. High in fibre, berries are naturally sweet, and their rich colours mean they are high in antioxidants and disease-fighting nutrients.

Fatty fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies, and sardines.

Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.

Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.

Whole grains. A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes.

Yogurt. A good source of calcium and protein, yogurt contains live cultures called probiotic. These “good bacteria” can protect the body from other harmful bacteria.

Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, which may help prevent some types of cancer. 

Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans, and peas. Legumes are an excellent source of fiber, folate, and protein; studies show they can help reduce the risk of heart disease.

Proper nutrition becomes even more important after men and women reach age 50. It helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes.
 
But is there a best diet for men and women over 50?
 
There is no single way to eat for good health. While everyone needs carbohydrates, fat, and protein, there is no “magic” ratio that you should strive for as long as you avoid extremes. In fact, recent studies have found that the quality of the food is more important than whether it’s low-fat, low-carb, or somewhere in between.
 
While details may vary from diet to diet, all healthy eating plans have four basic principles in common:
 

Lots of plants. Plant foods—vegetables, fruits, legumes, whole grains, nuts, and seeds—offer a wealth of vitamins and minerals. They also contain fiber and healthful compounds called phytochemicals, natural substances in plants that provide a range of health benefits, including antioxidant, anti-inflammatory, and even anti-cancer activity.

Adequate protein. Abundant research shows it’s essential to eat enough protein. There are many protein sources, but plant protein (beans, lentils, soy foods, nuts, seeds) and fish offer the most health benefits.

Minimally processed foods. A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol. Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.

Healthy eating doesn’t have to be hard. With a bit of preparation and planning, it can be easy to create healthy meals for the entire week. Meal prep has many benefits: It can help save time and money and help with portion control for weight management. It also reduces the stress of daily decisions about what to eat.