220923 Healthy eating after 50

Should I cut back on salt?

The usual way people get sodium is by eating salt. The body needs sodium, but too much can make blood pressure go up in some people. Many foods contain some sodium, especially those high in protein. However, most fresh fruits and vegetables do not have much sodium. Salt is added to many canned, boxed, and prepared foods.

People tend to eat more salt than they need. If you are 51 or older, about 1 teaspoon of table salt—2300 milligrams (mg) sodium- is all you need each day

That includes all the sodium in your food and drink, not just the salt you add. If you have high blood pressure, or pre-hypertension, try to limit sodium to 1500 mg or about two-thirds of a teaspoon per day.

Try to avoid adding salt during cooking or at the table. Eat fewer salty snacks and processed foods, such as lunch meats, potato chips, or frozen dinners.

 Look for the word sodium, not salt, on the nutrition facts panel. Choose foods labeled low-sodium, no salt added, unsalted, or salt free. The amount of sodium in the same kind of food can vary greatly among brands, so check the label.

Here’s a tip: Spices, herbs, and lemon juice. Add flavor to your food, so you don’t miss the salt.

What about fat?

Fat in your diet comes from two places – if that already in the food in the Fed added when you cook. That gives you energy and helps your body function, but it is high in calories. Some types of fat, like mono and polyunsaturated fats, provide your body with important nutrients and can be good for you in the right amounts. Other types of fat, like trans fat and saturated fat, can be bad for your health.

To lower the fat in your diet:

Choose cuts of meat, fish, and poultry, with the skin removed, with less fat. Trim off any extra fat before cooking.

Use low-fat or fat-free dairy products and salad dressings. Choose unsaturated fats, such as olive, canola, and vegetable oil, for cooking. Check the label.

Don’t fry foods. Instead, broil, roast, stir fry, steam, microwave, or boil them.