The holidays are a time for celebration, but large meals, sweets, and alcohol can challenge your health. Older adults can maintain wellness by focusing on nutrient-rich foods and mindful habits.

Focus on Nutrient-Rich Foods
Include vegetables, fruits, whole grains, lean protein, and healthy fats. A variety of fresh foods ensures sufficient vitamins, minerals, and fiber. These foods help maintain energy, immunity, heart health, and digestion while supporting healthy weight.

Plan Ahead
Balance indulgent meals with lighter options. Include plenty of fruits and vegetables at each meal. Limit added sugars, salt, and saturated fat, and watch portion sizes. Drink water throughout the day to prevent dehydration and reduce excess alcohol intake.

Cook at Home
Controlling ingredients allows healthier alternatives for traditional dishes. Simple swaps, like using low-fat dairy, whole grains, or herbs instead of salt, improve nutrition without sacrificing flavor. Preparing meals ahead reduces stress and helps make balanced choices.

Practice Food Safety
Refrigerate leftovers promptly. Keep hot foods hot and cold foods cold. Follow safe thawing and cooking practices to prevent foodborne illness, which can be more serious for older adults.

Stay Active
Short walks, stretching, or gentle exercises after meals support digestion, manage blood sugar, and maintain mobility. Activity with family or friends adds enjoyment and social connection.

Enjoy Mindfully
Savor flavors, eat slowly, and honor your appetite. Sharing meals with loved ones enhances emotional health and reduces isolation. Thoughtful choices allow older adults to enjoy the season while protecting long-term health and maintaining energy.

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