Vitamin Deficiencies to Watch Out for After 60

Making Nutrient-Rich Eating a Part of Your Daily Routine

Knowing what to eat is one thing; putting it into practice every day is another. The key is to make small, sustainable changes that don’t feel overwhelming. Here are some simple tips to incorporate better nutrition into your daily life.

• Start the Day Strong: Choose a breakfast that packs a nutritional punch. A bowl of oatmeal made with fortified milk, topped with berries and a few nuts, provides fiber, calcium, vitamin D, and magnesium. Or, try an egg on whole-wheat toast for protein and B vitamins.
• Plan Your Meals: Taking a little time each week to jot down a few simple meal ideas can prevent you from resorting to less healthy convenience foods. Think “color”: a colorful plate with greens, reds, and oranges is usually a nutrient-rich plate.
• Embrace Healthy Snacking: Keep healthy snacks easily accessible. A bowl of fruit on the counter, a container of yogurt in the fridge, or a small bag of almonds in your pantry can satisfy hunger between meals and add valuable nutrients.
• Read the Labels: When you’re at the grocery store, get into the habit of looking at nutrition labels. Look for foods that are “fortified” with nutrients like vitamin D, calcium, and vitamin B12.
• Hydrate Wisely: Don’t forget to drink plenty of water throughout the day. Dehydration can cause fatigue and confusion. A glass of fortified milk or orange juice can also count toward your fluid and nutrient intake.
• Cook in Batches: If cooking every day feels like a chore, try making larger portions of healthy meals like soup, stew, or chili. You can freeze individual portions for quick, nutritious meals on days when you don’t feel like cooking.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.