Nutrition

You have likely tried recipes with quinoa because of its protein-rich profile and culinary versatility. However, there’s an ancient grain that can be an even better alternative. Teff is a tiny, gluten-free seed native to North Africa that delivers more calcium per cup than quinoa and provides all eight essential amino acids. Here, we’ll break … Read more

Almonds get plenty of love as a brain-healthy snack, yet they are not the only nutrient-packed option in the realm of cognitive foods. There’s another everyday food that offers even more benefits, particularly for older adults. It’s more affordable and widely accessible: we’re referring to peanuts. Brimming with distinctive compounds that sharpen memory, enhance cerebral … Read more

Salmon is a great source of omega-3s, but there is a smaller contender that deserves our attention. Sardines pack a significantly stronger nutritional punch per bite, support heart health, and come at a lower price than most other seafood alternatives. Here, we’ll delve into why these small, nutrient-dense fish are the superior choice for heart … Read more

We’ve all experienced the frustration of choosing a watermelon that appears impeccable at first glance—vibrant green, perfectly symmetrical, and free of bruises—only to discover a bland, uninspiring interior once sliced open. Although visual cues such as a deep green hue, smooth texture, and polished skin are important aspects, they don’t always guarantee that rich sweetness. … Read more

Turmeric has been a key part of holistic well-being for more than 4,000 years. According to Lauren O’Connor, MS, RDN—a registered dietitian with over 15 years of experience specializing in gut health—leaving turmeric out of your diet means missing out on its natural benefits, including antioxidant, anti-inflammatory, and detoxifying effects. The spice contains curcumin, a … Read more

Oranges are one of the most popular foods when it comes to vitamin C intake. Yet there is a vegetable that delivers more than twice the daily recommended amount in a single serving, and it’s not even part of the citrus family. Meet the red bell pepper, a crisp, sweet favorite that nutrition experts argue … Read more

Having a morning smoothie is a classic healthy option, but one common ingredient might be undermining its nutritional benefits. Recent research reveals that bananas, a favorite for adding creaminess and natural sweetness, can inhibit the absorption of vital nutrients present in berries and other fruits. A study published in Food & Function by researchers at … Read more

You have probably reached for a banana for a quick energy boost many times. However, there is another remarkable fruit that delivers energy and nutrients, and it’s also quite versatile. Let’s delve into dates, the small, wrinkled fruits renowned for their high dietary fiber, potassium, and antioxidants. With celebrated varieties such as Medjool, Deglet Noor, Barhi, … Read more

For decades, meat has served as the centerpiece of family meals and celebrations, symbolizing comfort and tradition. Nowadays, escalating environmental concerns and rising public health challenges have compelled researchers to ask: “How much meat can we responsibly consume?”. A recent study provides clear evidence that the answer is lower than many have assumed. According to … Read more

Nothing ruins summer like discovering your fresh strawberries turning mushy and moldy just days after buying them. While many people default to refrigerating produce or leaving it on the counter, strawberries require a distinct approach. Their delicate structure and high sensitivity to moisture cause conventional storage methods to accelerate decay. The solution? A simple setup … Read more

You’re familiar with the conventional guidelines: cut carbs, drink water constantly, and count calories. However, for seniors, there’s a more effective approach to healthier eating that goes beyond restriction. It centers on enriching each meal with a vibrant array of fruits, vegetables, and leafy greens. These colorful foods not only create a visually appealing plate … Read more

For retirees over 65, “healthy eating” is frequently associated with limiting salt intake, cutting carbs, or counting calories. However, here, we want to discuss a simpler approach: prioritizing whole grains. These minimally processed grains—including oats, quinoa, and brown rice—are rich in fiber and essential vitamins and minerals. In contrast to refined grains, such as white … Read more

As we age, our bodies undergo diverse changes, and digestion can become increasingly challenging. Heavy, greasy meals may leave you feeling sluggish or uncomfortable, but eating well does not mean sacrificing flavor. For this, cooking foods that are easy to digest can soothe your stomach, fuel your body, and transform mealtime into an enjoyable experience. … Read more

Research shows most Americans consume nearly 50% more sodium than recommended, much of it coming from processed foods and restaurant meals. Cooking at home grants you the freedom to control ingredients, explore cuisines, and tailor each dish to be flavorful and nutritious. One small shift in how you season food can reduce sodium, boost flavor, … Read more

You have likely heard about staying hydrated and reducing salt, but when it comes to protecting your brain as you age, emphasizing nutrient-dense, brain-friendly foods can be more effective in supporting cognitive health. Here, we’ll explore which specific foods help combat cognitive decline, understand the mechanisms behind their benefits, and learn simple ways to incorporate … Read more

Research indicates that fermented foods can boost gut bacteria diversity, which is essential for smooth digestion, strong immunity, and even heart health. Tim Spector, a renowned epidemiologist and nutrition scientist, makes it a point to include at least three types of fermented foods—such as kefir, kimchi, or homemade fermented spreads—in his daily diet, and he … Read more

Reducing the amount of salt in meals and staying hydrated is quite important, but there is another impactful dietary priority to consider after 60, and that’s protein. An inadequate protein intake contributes to muscle loss, weakened immunity, and slower recovery in older adults. The solution is to consistently incorporate high-quality protein into every meal. Let’s … Read more

Replacing your morning bowl of cereal with a protein-and-fiber breakfast can be one of the most effective changes retirees over 60 can make to feel more alert, resilient, and vigorous from early morning until night. This single swap supports muscle health, stabilizes blood sugar levels, and promotes better digestion. This practical strategy doesn’t require complicated … Read more

In nutrition in general, but especially for seniors, there is one habit that can’t be mentioned enough, and that’s staying properly hydrated. This simple change can yield extraordinary benefits for your entire body during retirement. Here, we’ll explore how a consistent intake of water supports digestion, lubricates joints, sharpens brain function, promotes heart health, and … Read more

Navigating nutritional advice in later life can be challenging, and for many seniors, understanding which changes will truly benefit their health is key. Rather than focusing solely on eliminating certain foods, you can implement a powerful dietary adjustment to improve your health during retirement: reducing the amount of salt. Let’s cover why this can protect … Read more

Pasta has long been met with skepticism. Many modern diets avoid carbs, concerned they contribute to weight gain and rapid blood sugar spikes, often replacing pasta with lean proteins, vegetables, and salads. However, the narrative is far more nuanced than these common assumptions suggest. In this discussion, we’ll explore why pasta might not be the … Read more

Mud water is an alternative drink that emerges as a lower-caffeine, nutrient-packed substitute for traditional coffee. Developed by Shane Heath, it’s gaining a loyal following in health and wellness circles. Here, we’ll break down the essentials of mud water and explore why it is capturing fans across the US. We’ll cover its unique ingredients and … Read more

Many nutrition experts, including registered dietitian Sarah Garone, NDTR, agree that incorporating carbohydrates into your post-workout routine is a smart move. This approach is not just about replenishing energy; it also supports proper muscle recovery, restores energy reserves, and reduces fatigue. Here, we’ll cover how carbs help support your recovery while keeping tiredness at bay. … Read more

Angelina Torres Vallbona, Spain’s oldest living woman, has captured attention with her long and healthy life. At 112, she claims she has never been sick. While many of us search for a magic bullet during our busy mornings, her routine remains refreshingly simple. Here, we’ll explain what she drinks each day, how its natural ingredients … Read more

Ultra-processed foods may have more damaging effects than you might expect. Harvard experts point to new research suggesting that these convenient options could actually shorten seniors’ lifespan. While many already understand that a diet high in heavily processed items is far from ideal, this study introduces further data. Here, we’ll present the key findings of … Read more