Skip to content
Denise Austin

Spring Into Shape: Nutrition

Denise Austin
by Denise Austin | 
 | 
General
Welcome readers of my Fit Over 50: Spring Into Shape magazine! The nutrition sections of my Fit Over 50 magazines are some of my favorites - I loooove food, love to cook, and love to experiment with different flavors and textures! But like everyone, I can overindulge sometimes...and that can lead to weight gain, which can be difficult to lose as we get older. That's why I follow some tried-and-true tactics that help me enjoy my food without worrying about added weight. Give them a try!


Stop eating before you are truly full. It takes a while for the brain to signal to your stomach that it is full, so begin to slow down and savor your foods as you think you should likely feel full. If you still find yourself hungry, take a bite and wait, then repeat.

Load up on veggies and fruits. Produce is good for us - it is high in fiber, which helps us stay regular and filled with energy; provides us with lots of vitamins to keep our immune systems in top shape; and is usually water-rich, so you naturally feel full when you eat it. I always add fruit to my breakfasts, whether as a topping for oatmeal or in a smoothie. For lunch and dinner, I like to plan my meals with vegetables as the star, instead of focusing on the meat as the main course. And if you have family members that aren't big fans of veggies, try adding some cheese and see if they enjoy it a little more!

Keep a bottle of water with you at all times. Preferably a reusable bottle...water is a gift that you should make sure you get enough of every day! My motto is "see it, sip it," so when water is nearby, it's a natural habit to reach for it. I also suggest adding a squeeze of lemon, lime or orange to water to give it a zing, and drinking a big glass right when you wake up, to rehydrate after that eight hours of no water! And remember: The brain sometimes mistakes dehydration for hunger, so more water may mean less hunger pangs.

Start swapping out meat and replacing with beans and legumes. The texture mimics that of meat and poultry, without the worry of added hormones and possible nutritional concerns. Plus they are low in calories, high in protein, and rich in fiber. Beans and lentils are also easy to add to salads, soups and casseroles, and are inexpensive as well. It's a win-win for your wallet, health, waistline and tastebuds!

Finally, if you really want to maintain a healthy weight as you get older, it's a combination of the eating tips above AND working out! Make sure you are getting in some movement every day - a 30 minute walk, broken up if you need to...five to 10 minutes of strength training (use your own body weight and focus on a different area for one minute then move to a different area and so on) most days a week...a hike, bike ride or yoga class on the weekend. This is truly the best way to feel great as you get older!

xoxo,

Denise