Embracing Nutrition: A Flavorful Journey to Health

Wherever you find yourself on the foodie spectrum, a quick refresher on the basics of nutrition is always a good idea. The American Dietetic Association (ADA) actually thinks so too! They kicked off National Nutrition Week back in March of 1975, and it's now an annual event designed to spotlight the significance of a nutritious and active lifestyle. This year's theme? 'Celebrate a World of Flavors' — a fun way to teach everyone about healthy, nutritious food that doesn't sacrifice taste. So, let's dive into some tasty insights!

1. The Proportionality Challenge

As we age, our body's nutritional needs change, making nutrient intake pretty crucial. To put it simply, your nutritional intake should ideally match your age, or else you might be doing something wrong. For all age groups, the rule of thumb is to cover the five essential nutrients: protein, carbohydrates, fats, vitamins, and minerals. It's important to recognize that as we age, the likelihood of developing chronic conditions increases, often due to inadequate nutrient intake. Research indicates that older adults should particularly focus on increasing their intake of proteins, healthy fats, calcium, and micronutrients like folic acid and iron to mitigate health risks associated with aging, including cardiovascular diseases and metabolic disorders^[1]. Metabolism doesn't really wait for anyone; it starts to slow down as you hit the 40 to 60 age range, which is also when heart attack risks rise. So, it's time to wave goodbye to those fried foods!

2. Nutrition in the Time of COVID-19

Yes, that word probably sends shivers down your spine at this point. But believe me, you could hear less about COVID if you focused on how to prevent it through healthy eating. A balanced diet rich in fruits and vegetables can significantly enhance your immune response, particularly those high in vitamin C, which are fantastic for your immune system^[3]. Nuts and healthy oils are great for adding good fats, dietary fibers, and antioxidants that can help restore your strength after battling COVID-19. Instead of munching on popcorn, try pumpkin and sunflower seeds for a healthier snack. You can also boost your vitamin B intake to strengthen those muscles and improve hemoglobin levels with chicken, meat, and fish. Moreover, studies have shown that maintaining a healthy weight through diet and exercise can significantly reduce the risk of severe outcomes related to COVID-19^[4]. And don't forget to hydrate! Buttermilk, coconut water, and infused fruit-and-veggie water are excellent choices.

3. Keep an Eye on Your Scales

Managing your weight can be quite the challenge, whether you're trying to lose some or just maintain what you've got. Listen to your body's needs and keep yourself satisfied with smaller, healthier meals. Weight maintenance also means staying consistent with water intake to meet your weight goals. Just a heads-up: hydration doesn't come from alcohol or caffeine (just saying). Higher intraindividual variability of body mass index has been linked to an increased risk of hospitalization due to COVID-19, highlighting the importance of consistent healthy habits^[2]. Sure, physical activity might feel like a chore, but it helps reduce stress and flush out toxins, which in turn makes eating healthier easier. So, lace up those shoes and go for a jog or something!

4. Say Yes to Home-Cooked

Decide to embrace mindful eating — consider your heart, and don't do it just because you have to. Processed and ready-made foods can be tempting, but trust me, the way to a happy heart is not through those quick fixes. Let your brain call the shots when it comes to your food choices. Pick your vegetables and get cooking! Understand how your mind influences what ends up on your plate, so you snag the best nutritional deal. The syndromic triad of COVID-19, type 2 diabetes, and malnutrition suggests that a well-balanced, home-cooked diet can play a crucial role in managing these conditions effectively^[5].

You can absolutely indulge in your healthy cake and eat it too if you consult with nutrition experts and swap out junk for nutritious alternatives. You deserve a rainbow of foods and flavors, so treat yourself (and healthy food) with some love!