A great way to eat healthy during retirement is by maintaining a relatively low carb diet. Some people even follow what’s known as a Ketogenic diet by eating less than 20 grams of carbs per day. Eating this way may not be right for everyone, but studies have shown various positive effects on health simply by reducing carb intake. Always talk to your doctor first about nutrition routines and any additional Medicare supplement plans you should look into.
A “Keto” diet is made up of mostly healthy fats, moderate protein, and very little carb intake. Many people are scared of the word fat as they translate it into the fat we commonly know and refer to on our physical bodies. However, healthy fats are very nutritious and naturally occurring in the world. What people should really be afraid of taking into their bodies are sugar and processed foods. Those are the main drivers for disease.
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Instead of avoiding fat, give it a shot and embrace it. Avocados are a great source of healthy fat for example, along with almond butter, and regular butter for that fact. Many people find all of these to be delicious and may not have even realized how great they were for you. Olive oil is another great example of healthy fat. Use it in your cooking whenever you can instead of spraying pans, or use it on top of salads.
Protein is important to the diet as well, but doesn’t need to be the most dominant macronutrient you intake. Poultry and beef are great, and fish is even better, particularly more fatty fish like Salmon. You don’t need meat to get protein though, eggs are a great source as well, or there are other forms such as soy or other vegan protein powders.
Carbs are what’s really important here, or rather, the lack of carbs. While veggies, in general, are widely known to be very healthy, some of them are higher in carbs than others and may contain more naturally occurring sugars with less fiber. Stick to green veggies and leafy greens, generally those grown above ground are good to stick to. Same with fruits, they’re known to be healthy, but they contain high levels of sugar so be careful when snacking. Generally, berries are the best to go with.
Definitely avoid drinking your calories. Sticking with water, tea, even coffee is the best. Most importantly, avoid processed foods. If you look at food and can’t tell how it got to its current state, chances are it was processed in some way. Don’t eat that, stick to eating naturally.