As we head into the warmer months, it’s a natural time to reevaluate our nutrition and fitness routines. There’s no better time to review our daily habits and recommit to healthy choices that support long-term well-being, starting with what’s on our plates. For older adults in particular, nutrition isn’t just about energy or weight goals; it plays a vital role in preventing and managing conditions like diabetes and heart disease
According to the latest America’s Health Rankings Senior Report, chronic diseases account for six of the top 10 causes of early death nationally among adults ages 65 to 74, including heart disease, stroke and diabetes. In New Mexico, 44% of Medicare beneficiaries in this age bracket are managing multiple chronic conditions
Despite these numbers, the Centers for Disease Control and Prevention offers an important insight: Most chronic diseases stem from a few key habits, such as a poor diet, tobacco use, drinking too much alcohol or physical inactivity
The encouraging news is that many of these risk factors are largely within our control, and making positive changes to your daily habits can go a long way toward protecting your overall health
You’ve likely seen plenty of fad diets that promise dramatic results, from slashing cholesterol levels to shedding extra pounds before summer. But when it comes to long-term health, the goal isn’t a quick fix; it’s managing or preventing chronic disease through balanced, healthy eating
A more sustainable approach is to focus on simple, evidence-based eating habits. Patterns that emphasize fruits and vegetables, whole grains, lean proteins, healthy fats and limited sodium and added sugars are associated with better heart health, blood sugar control and overall well-being
These principles are flexible, realistic and can be adapted to personal preferences, cultural traditions and individual health needs, making them easier to maintain for the long haul
For most people, overhauling an entire diet overnight isn’t necessary or realistic. Lasting change comes from small, consistent steps that make healthy eating more manageable
Here are some simple ways to get started:
• Plan balanced meals: Planning can help you stay on track. Aim to fill half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein, a balanced approach recommended by health professionals
• Incorporate more fiber-rich foods: Beans, lentils, whole grains, fruits and vegetables support digestion and help manage heart health and blood sugar
• Stay hydrated: Choose water throughout the day. Staying hydrated helps you feel your best and prevents mistaking thirst for hunger
• Watch portion sizes: Using smaller plates or bowls can make it easier to manage portions while still enjoying a variety of foods
• Read nutrition labels: Look for options lower in sodium, added sugars and unhealthy fats to support heart and overall health
Managing chronic diseases can feel overwhelming, but every positive choice counts. By making nutrition a priority throughout the year, we can take meaningful steps toward better health, more energy and improved quality of life. If you have specific health concerns, consider working with your health care provider to create a nutrition plan that’s right for you
For more information or for ideas on healthy eating plans, check out UnitedHealthcare’s nutrition and healthy eating re
This information is for educational purposes only and is not a substitute for the advice of a doctor. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine
Dr. Lien Hoang, who lives in Los Ranchos, is the chief medical officer for Medicare and retirement at UnitedHealthcare
