Did you know that fewer than 1 in 10 children and adults eat the recommended daily amount of vegetables? Or that only 4 in 10 children and fewer than 1 in 7 adults eat enough fruit. Today, the typical American diet is too high in calories, saturated fat, sodium, and added sugars and does not have enough fruits, vegetables, whole grains, calcium, and fiber. If you fall into this category, it’s time to make a change. Good nutrition is essential in keeping us healthy across our lifespan. It is really about having a well-rounded diet, which is much easier than you may think. Good nutrition is about giving your body all the necessary nutrients, vitamins, and minerals it needs to work its best. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. And for people with chronic diseases, healthy eating can help manage these conditions and prevent complications.

Healthy Diet 101

Add more healthy fats. Did you know not all fats are bad? Foods with monounsaturated and polyunsaturated fats are essential for your brain and heart. Limit foods with trans fats, known to increase the risk of heart disease. Good sources of healthy fats include olive oil, nuts, seeds, certain types of fish, and avocados. Here’s how you can add more healthy fats to your diet:

• Top lean meats with sliced avocado, or try some avocado in your morning smoothie.
• Sprinkle nuts or seeds like slivered almonds or pumpkin seeds on soups or salads.
• Add fish with healthy fats, like salmon or tuna, into your meals twice a week.
• Swap processed oils like canola or soybean oil for cold-pressed oils like extra-virgin olive oil and sesame oil.

Cut out the sodium. Proper nutrition is about balance, which means not getting too many of certain ingredients, such as sodium or salt. Sodium increases blood pressure, which raises the risk of heart disease and stroke. According to the CDC, most Americans consume about 3,400 mg of sodium daily. This is much more than the recommended daily amount of 2,300 mg, about one teaspoon of salt. Follow these tips on how you can reduce your daily intake of sodium:

• Avoid processed and prepackaged food, which can be full of hidden sodium. Many common foods, including bread, pizza, and deli meats, can be sources of hidden sodium.
• When shopping at the grocery store, look for products that say “low in sodium” on the label.
• When you’re out to eat at restaurants, ask for sauces and dressings on the side.
• Instead of salt, add delicious flavor to your meals with a squeeze of fresh lemon juice, a dash of no-salt spice blends, or fresh herbs.

Increase fiber intake. The fiber in your diet not only keeps you regular but also helps you feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, beans, and peas are all excellent sources of fiber. Here are easy ways to increase your fiber intake:

• Slice up raw veggies and keep them in to-go baggies for quick snacks.
• Start your day off with a high-fiber breakfast like whole grain oatmeal sprinkled with pecans or macadamia nuts.
• Steam veggies rather than boiling them. When buying frozen vegetables, look for ones that have been “flash frozen.”
• Add half a cup of beans or peas to your salad to add fiber, texture, and flavor.

A colorful diet. Foods like dark, leafy greens, oranges, tomatoes, and even fresh herbs are loaded with vitamins, fiber, and minerals. Follow these tips to make your food palate more colorful and healthier:

• Sprinkle fresh herbs over a salad or whole wheat pasta.
• Make a red sauce using canned tomatoes, fresh herbs, and spices. Remember to look for “low sodium” or “no salt added” products.
• Add diced veggies like peppers, broccoli, or onions to stews and omelets to give them a boost of color and nutrients.

Healthy Eating & Aging

As you age, you may lose interest in eating and/or cooking altogether. Small changes can help you overcome these challenges to eating well.

• Food no longer tastes as good as you remember? Try new recipes or add different herbs and spices. Some medicines can affect your appetite or sense of taste. Talk to your doctor for guidance.
• Difficulty chewing? Try softer foods like cooked vegetables, beans, eggs, applesauce, and canned fruit. Talk to your doctor or dentist about a problem with your teeth or gums.
• Poor digestion? Talk to your doctor or registered dietician to determine which foods to avoid while maintaining a balanced diet.
• Eating alone? Try dining out with family, friends, or neighbors. Or see if your local senior center hosts group meals.
• Trouble shopping or cooking? Check with your local senior center for programs to help you shop or prepare meals.

If you are concerned about your eating patterns, talk with your primary care provider. At CCP, we offer patients nutrition-based treatment through our Division of Endocrinology to help manage certain medical conditions, including pre-diabetes, overweight/obesity, high cholesterol, renal disease, heart disease, eating disorders, specialized diets, food allergies, and nutritional counseling for bariatric surgery. Our care team, including Registered Dietitians, will determine which nutrition therapies are appropriate and help develop an individualized plan for you. We also offer CCP’s Weight Management program that provides patients the tools they need to lose weight and gain improved health with the support of a multidisciplinary team of healthcare professionals who are with patients every step of the way. With initial blood work tests, medication selection and management (if appropriate), in-person visits with providers, pharmacists, behavioral health counselors, and nutritionists, our team will help you to lose weight and keep it off.