Healthy Eating Tips

What you should know about healthy eating

Eating right is important to how you feel each day. And what your body needs can change over time. We understand that it’s not always easy to make smart food choices.

To help make healthy eating easier, HealthSpring is here to help you learn how to read food labels, shop for healthy foods and use simple cooking tips. You will also get easy tips to make sure you are getting the nutrients your body needs to help you feel good and how to find food assistance programs near you.

Why healthy eating matters as you age

Healthy eating becomes more important as you age because it helps maintain muscle strength, bone density, cognitive function and overall energy levels. Your body has worked hard for you over the years. Now it needs the right fuel to keep going strong. The nutrients you get from food are important to how you feel each day. They can help keep your bones sturdy, your mind sharp and your energy up.

But what your body needs changes over time. The same eating habits that worked when you were younger may no longer meet your needs. Foods that fill you up aren't always giving your body the nutrition it needs. Over time, this can lead to deficiencies in vitamins and minerals.

And think about this. If you take any medications, they might affect how your body handles certain foods. Some medicines change how nutrients get absorbed or used. It's a good idea to talk with your doctor about whether any of your medications might interact with foods you eat. It could save you from unwanted surprises.

Understanding food groups and portion sizes

Think of your meals as a team, where everyone has an important role. You need players from all four food groups: fruits and vegetables, grains, protein and dairy. When you mix things up and get variety from each group, you're more likely to get the different nutrients your body needs. One simple trick? Look at the colors on your plate. Bright oranges, deep greens, rich reds — colorful foods pack in good stuff like antioxidants and vitamins.³

The four food groups

• Fruits and Vegetables: These foods are low in fat and calories. They are full of fiber, vitamins and minerals. Some examples are bananas, apples, oranges, cabbage, sweet potatoes, spinach, peppers and carrots. Try to eat many different colors of fruits and vegetables. The more color variety, the more nutrients you get.³

• Grains: This group includes foods such as bread, pasta, oatmeal and brown rice. Go for whole grains when you can. Check the labels for options that have little fat or sugar but plenty of fiber.³

• Protein: You've got lots of choices here — lean meat, fish, chicken, tofu, nuts and seeds. Want to save some money? Beans provide high-quality protein at a lower cost.³

• Dairy: Yogurt, cheese and milk are all dairy. Here’s another budget-friendly tip: powdered milk costs less and lasts longer. If you are sensitive to dairy, you might try soy or almond milk.³

Check your portion sizes

You know that uncomfortable feeling when you've eaten way too much? Nobody wants that. How much you eat matters just as much as what you eat. Portions that are too large can lead to extra pounds you don't want. Here's a handy tip: use your own hand to estimate portions.¹

• Make a fist: That's about one cup of salad or leafy greens.

• Look at your palm: That’s about three ounces of chicken, fish or beef.

• Cup your hand: This comes to about a half cup of veggies, fruit, pasta or rice.

• Your fingertip to the first joint: Around one teaspoon of oil, peanut butter or mayo.

How to read food labels and packaging

Those labels on food packages hold more helpful information than you might think. Once you know what to look for, they can really help you make better choices at the store. Reading food labels starts with checking the serving size, calories and important nutrients like fat, sodium and added sugars to understand what you're really eating. Let's break it down.⁴

Understanding the nutrition facts label

First, check the Serving Size at the top. This matters because everything else on the label is based on that amount. Sometimes a package looks small but actually contains two or three servings. If you eat the whole thing, you're eating double or triple the suggested serving.⁴

Next, you'll see percentages called Daily Value. These show how much of each nutrient you're getting in one serving. The quick rule: 5% or less is low, and 20% or more is high.⁴

What to limit

Try to keep an eye on total fat, cholesterol, sodium, carbohydrates and sugars. Pay close attention to added sugar. These look like syrups or honey added during processing. They differ from natural sugars found in fruit or milk.⁴

What to look for

You want more fiber, vitamins A, C, and D, calcium and iron. Fiber is especially important — try to get at least five grams per serving. These nutrients help keep your body running smoothly and your bones strong.⁴

Don't be fooled by trendy words

Words like healthy, organic, heart smart or natural on the front of the package sound great. But many packaged foods still contain high levels of salt, preservatives and added sugars — even ones that claim to be healthy. Don't just take their word for it; check the actual Nutrition Facts. For cereal, look for less than 10 grams of sugar per serving.⁴

Understanding package dates

You'll see dates like "use by," "sell by" or "best if used by" printed on packages. Most of the time, these are about quality rather than safety. The food might not taste as fresh after that date. What you really need to watch out for is damaged packaging. Skip any cans that are bulging or dented and avoid bags or boxes with tears. Damaged packaging may indicate the food inside has spoiled or isn't safe to eat.⁵

Healthy grocery shopping tips on a budget

You don't need a big budget to eat well. With some planning, you can fill your cart with nutritious food while staying on your budget. Here are some tips to help with that.¹

Make a list and stick to it

Before heading to the store, sit down and make a list. Then stick to it. Going to the grocery store hungry can be costly. Everything looks good when you're hungry, and you'll probably end up buying things you don't need. Grab a snack before you shop.¹

Use discounts and coupons

Ask at the customer service desk about senior discounts or loyalty programs. Many stores offer them. You might get coupons, too. Just remember, a coupon only saves you money if it's for something you were going to buy anyway. Sometimes the store brand is still cheaper even after applying a coupon to the brand name.¹

Consider store brands

Store brands, sometimes called private labels, typically cost much less than big-name brands. They are often found at the top or bottom shelves, not at eye level. The quality is usually just as good.¹

Buy produce in season

Fruits and vegetables cost less when they're in season in your area. They're also fresher and taste better. And frozen produce is just as good for you as fresh — sometimes even better since it's frozen right after picking. Plus, it lasts longer, so less ends up in the trash.³

Skip empty calorie foods

Empty calories are foods high in sugar or fat but low in the nutrients your body actually needs. Chips, cookies, candy — they fill you up but don't really nourish you. If these items aren't on your list, walk right past them.¹

Nutrition resources and food assistance programs

If you need help, you're not alone. Help is available. The Supplemental Nutrition Assistance Program (SNAP) helps low-income families buy food. The Area Agency on Aging and Meals on Wheels can provide meals. The Senior Farmers' Market Nutrition Program provides older adults with vouchers to purchase fresh fruits and vegetables at farmers' markets.⁶

You can also ask your doctor, visit a community center or use our tool to find other programs in your area. These resources are available to help, so don't hesitate to use them if you need them.⁶

Cooking tips for beginners and easy meal prep

Cooking at home gives you control over what goes into your food. It can also be enjoyable once you get the hang of it. Here are some recommendations to help make it easier.¹

Make food preparation simple

If chopping vegetables or cutting meat is difficult for you, you can buy the pre-cut options. Yes, it costs a bit more, but it saves time and effort. Pre-shredded cheese, pre-washed lettuce and cut-up fruit all count. Fresh, frozen, dried and canned all work but check the sodium content. Using these suggestions may make cooking easier.¹

Use better cooking methods

How you cook matters. Baking, broiling, grilling and steaming don't add extra fat to your food like frying does. When a recipe calls for oil, olive oil is often a good pick for your heart health.¹

Add flavor without salt or sugar

Here's something that surprises people: as you get older or if you take certain medications, food might start tasting bland. Your sense of taste and smell can change. Instead of reaching for the saltshaker or sugar bowl, try herbs, spices, lemon juice or vinegar. They wake up the flavors without adding salt or sugar.⁷

If you're trying to reduce sugar in your coffee or tea, cut a little bit at a time. Your taste buds will adjust if you give them a chance.⁷

Think about what you are eating

Take your time eating. Turn off the TV. Put down your phone. Taste your food and note the textures. Stop when you feel satisfied, not when you're feeling stuffed. These small changes can help you enjoy your meals more and avoid overeating.¹

Make smarter choices when dining out

Eating at a restaurant doesn't mean forgetting about your good habits. Here are some tips for eating out:¹

• Ask how they prepare the dishes and which ingredients they use.

• Choose baked or grilled items. Instead of fries, have a side salad.

• When your plate arrives, ask for a to-go box right away. Set aside half for later.

• Whether it's a frozen dinner or restaurant meal, look for lower-sodium and lower-sugar options with vegetables.⁷

Final thoughts from Dr. T

Healthy eating means making food choices that fit your everyday life and what you can afford. You don’t have to be perfect — just smart with your choices. You can eat well on a budget by planning and shopping smart. If you're struggling to afford food, programs such as SNAP and local food assistance can help.

One more thing: You should talk to your doctor about your nutritional needs. Your doctor can tell you if any of your medications could cause problems with certain foods. They can also tell you if you might need extra vitamins or medicine to boost your health. Your primary care provider is a good person to ask for help.

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