ADVERTISING FEATURE – RETIREMENT LIFESTYLES
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DIETITIANS are urging Australians to boost their immune system during winter by tapping into nutritious comfort foods.
According to the Dietitians Association of Australia (DAA), focusing on whole foods, including those containing vitamin C, zinc and protein, can help boost immunity – a useful weapon in fighting off the germs that cause colds and flu.
While healthy eating may not ward off germs entirely, making the preparation of nutritious meals a priority in the colder months can reduce the likelihood and severity of colds.
“A nutritious diet is particularly important in vulnerable populations, such as the elderly, whose immune systems may already be compromised,” said Simone Austin, an Accredited Practising Dietitian.
Foods high in vitamin C include capsicum, broccoli, kiwi fruit, strawberries and citrus fruit.
Zinc is found in fish, seafood, beef and lamb, which also provide good-quality protein. Baked beans and pumpkin seeds also provide zinc.
Winter is the time to enjoy tasty, warming foods that give you, and your immune system a boost.
According to dietitian Simone Austin, a nutritious winter diet need not be expensive or complicated.
She recommends the following nourishing winter meals:
- Beef and bean stew
- Porridge topped with pumpkin seeds and chopped nuts
- Warming seafood soup with added dark leafy greens and slices of capsicum
- Grainy toast or a wholemeal muffin topped with baked beans
- Delicious fruit crumbles, with fresh/frozen berries.
For tailored nutritional advice on keeping healthy this winter, the DAA recommends seeking the support of an Accredited Practising Dietitian.
REASONS TO EAT WELL
Maintaining a good diet as you age reduces your risk of osteoporosis, high blood pressure, heart disease and certain cancers.
Health professionals advise seniors to eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.
Exercise also helps maintain energy levels and assists in keeping anxiety at bay.
TIPS FOR HEALTHY EATING ON A BUDGET
Eating well doesn’t have to be expensive, particularly if you plan your meals.
Try these cost-saving tips:
- Buy fresh fruit and vegetables when they are in season.
- Add frozen or canned vegetables to your meals alongside fresh vegies as they are usually cheaper and keep for longer.
- Eat a vegetarian meal each week using eggs or legumes.
- Add some kidney beans or lentils to mince dishes or stews to make the meal go further.
- Shop on a full stomach so you are less tempted to buy things you don’t need.
- Check supermarket catalogues for specials before you go shopping.
- Buy staples like bread, dairy, fruit, vegetables, cereals and meats first.
Five things to eat more of as you age:
- Vegetables
- Wholegrains
- Legumes (these nutrient-dense foods include lentils, chick peas, kidney beans and baked beans)
- Dairy foods
- Fish with soft, edible bones like canned salmon and sardines.
EXERCISE OPTIONS FOR RETIREES
REGULAR and beneficial exercise comes in many different forms.
It is relatively simple to find the exercise option that appeals most to you by contacting your local Council, gym or seniors group.
By selecting an enjoyable activity, exercise can become the highlight of your week, rather a chore. Finding a user-friendly, indoor location will ensure you don’t miss out in bad weather.
Getting out for a walk on a local walking path or for a bushwalk with a group is a great way to exercise and to enjoy the fresh air and picturesque local views.
Add the potential for some social interaction or a post-exercise coffee or tea, and exercise will be something you look forward to every week.
Exercise doesn’t need to be overly strenuous or sweaty. Some gentler exercise options include:
- yoga or pilates
- Tai Chi
- walking
- gardening
- cycling
- swimming
- tennis.
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