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maltatoday | SUNDAY • 5 FEBRUARY 2023 5 CARE IN THE SOCIETY AS you get older, your diges- tive system starts to slow down which in turn, can lead to prob- lems such as constipation. Your metabolic rate and lean body mass start decreasing, re- sulting in the body no longer effectively absorbing specific nutrients, vitamins and min- erals crucial for overall health. That's why it's important to consume healthy and nutri- ent-dense foods when younger, so you can maintain a healthy lifestyle before you enter the senior age range. Eating well and exercising can help you feel stronger, happier and healthier and keep you focused and ener- gised throughout the day. Rainbow plate & specific diets The plate should look like a rainbow. Each colour provides different nutrients and miner- als so balance and variation are key. A healthy meal should in- clude the following; - Fruits and vegetables (greens, reds, purples, oranges) - Whole grains (whole wheat pasta, brown rice) - Lean protein (eggs, beans, lean meats, seafood) - Dairy (milk, butter, or low- fat alternatives) A healthy proportioned plate is 50% colourful and non- starchy vegetables, 25% car- bohydrates and 25% protein. These proportions are used by nutritionists and promote a healthy serving of each food group. Nowadays, with the rise of food trends and food intoler- ances such as veganism, veg- etarianism, gluten-free and dairy or lactose-free, it is im- portant to cater to your needs if following one or more of these diets. Nutrients and vita- mins can still be obtained from these diets it's just a matter of being able to understand which foods provide the nutrients you require. Liquids & hydration Liquids tend to be forgotten about and keeping up with hy- dration is just as important as consuming whole, natural and healthy foods. Maintaining your liquid intake, particularly water, is crucial as you avoid dehydration and help aid in the proper functioning of your or- gans. Additionally, certain bev- erages contain many nutrients, vitamins and minerals that are absorbed into the body faster than food. Beverages that are beneficial for health include water (and lemon water), green tea, cranberry juice (unsweet- ened), orange juice (unsweet- ened, organic and in its raw form), milk (or dairy alterna- tive) and green smoothies. It is important to consume plenty of fluids during the day as it is a great way to help flush out toxins, hydrate your body and aid in the absorption of nutri- ents when paired with foods. Smoothies are a great choice of beverage, as they are packed full of goodness with plenty of fruits and/or vegetables that are filling and highly beneficial for your health. Foods to avoid if you aren't ac- tive If you find yourself sedentary rather than physically active, be aware of sugary foods and foods high in saturated and trans fats. These foods can raise your blood sugar levels and cholesterol. It is important to find the balance between di- et and exercise. If you do lead a more seden- tary lifestyle, it's best to avoid soft drinks, vegetable oils, luncheon meats and processed foods such as chips, candies and pastries. Like everything else in life, these sorts of foods and snacks can be enjoyed in moderation. The good news is that there are lots of foods you can en- joy even if you aren't active. Some of these foods contain monosaturated fats, plenty of vitamins, protein, nutrients and fibre that keep you feeling fuller for longer. A brief list in- cludes avocado, peanut butter (no added sugar), black beans, quinoa, broccoli, berries and sweet potato. It is important to consult your doctor or nutritionist to inform them of intolerances, preferenc- es or requirements to establish a diet or list of foods that work for you and provides all neces- sary nutrients and vitamins. Food that provides nutrients, vitamins and minerals for overall health and wellbeing