Nutrition for longevity: Healthy eating tips for seniors

MANY JAMAICAN seniors fondly recall the days when their parents thrived on diets that included high sugary-content like porridges and juices. It is common to hear, “My parents lived long eating this way, so why should I change?” Indeed, our elders set an example of resilience and longevity, but the health landscape has changed significantly over the years. Today, an increase in non-communicable diseases like diabetes and hypertension, as well as cancer and higher alcohol consumption, has reshaped how we view food and health.

Adopting healthier eating habits does not mean rejecting tradition – it means making thoughtful adjustments to protect your health while honouring the flavours and meals you cherish.

UNDERSTANDING THEN VS NOW

While our parents and grandparents lived long, they were often more physically active, consumed fewer processed foods, and relied on fresh, homegrown produce. They burned off the energy from sugary porridges and hearty meals through farming, walking long distances, and other daily activities.

In contrast, many of us today lead less active lifestyles, which means that excess calories and sugars are not burned off as easily. These can contribute to the rise in chronic conditions. By tweaking traditional recipes to align with modern health needs, we can enjoy the best of both worlds: tradition and health.

HEALTHY TWISTS ON OLD FAVOURITES

• Porridges: Enjoy your beloved cornmeal, hominy, or plantain porridge with a twist. Substitute sugar with natural sweeteners like honey or ripe bananas, and use low-fat or plant-based milk for creaminess without the extra fat.

● Soups: Classic soups like chicken foot or goat head soup can be made just as flavourful with less salt. Fresh herbs like thyme, celery, scallion, and pimento pack a punch without compromising health.

● Rice and peas: Use brown rice instead of white rice for added fibre. You’ll still savour the richness of coconut milk but with better digestive benefits.

ADDRESSING THE HEALTH SHIFTS

The increase in processed foods, alcohol consumption, and sugary beverages has played a significant role in rising health issues. Bottled juices, for instance, often contain hidden sugars, contributing to obesity and diabetes. Instead, homemade drinks like freshly made sorrel with reduced sugar can be a refreshing and healthier alternative. Let’s use modern devices like juicers for freshly natural beverages without added processed sugars.

EATING FOR LONGEVITY

Think of food as medicine, a way to nurture your body for many more years. Here are some adjustments that keep you connected to tradition while enhancing your health:

● Lean on local produce: Incorporate vegetables like callaloo and pumpkin, and fruits like papaya, naseberry, cherries, coconut jelly, and guava, which are abundant in Jamaica and rich in nutrients.

● Choose healthier proteins: Enjoy jerk or grilled chicken or fish, but with less oil and sodium. Try grilled or baked options to keep them heart-friendly.

● Control portions: Rather than having multiple types of meat at one meal, pair a single serving of protein with a variety of colourful vegetables and ground provisions. Callaloo and pakchoi are excellent sources of calcium, Vitamin K, and antioxidants. While pumpkin, carrots, and okra are rich in fibre and vitamins that support heart and eye health.

Changing how you eat doesn’t mean giving up what you love. Small changes, like reducing added sugar in your porridge or swapping bottled juices for fresh water or herbal teas, can yield big health benefits.

Remember, seniors, you are eating not just for yourself but for your family who loves and needs you. By embracing healthier choices, you are setting an example for the next generation, showing them that honouring tradition can go hand-in-hand with caring for your health.

SOURCE: Golden Designs Blog a subsidiary of Golden Designs Limited. They may be reached at email: goldendesigns60@gmail.com, or read their blog at www.goldendesigns.org