The Truth About Fats and Carbs: Friends, Not Foes

Somewhere along the line, fats and carbs got a bad rap. For decades, people have been led to believe that fat makes you fat and carbs are your worst enemy. But like most things in life, the truth is more nuanced. These two essential nutrients have been misunderstood for too long, and it’s time to clear the air.

If you’ve been avoiding all fats or steering clear of every carbohydrate since disco was in style, you’re missing out on vital building blocks your body needs, not to mention the delicious potential of a well-rounded plate.

Good Fats, Bad Fats, and the Fats You Can Forget

Let’s start with fats. The key here is not to avoid all fat, but to focus on the right kinds. Think of fat like guests at a dinner party. Some bring great conversation and a bottle of wine; others just argue and break your furniture.

Healthy fats—like those found in avocados, nuts, seeds, olive oil, and fatty fish—are your welcome guests. They support brain health, reduce inflammation, and even help absorb vitamins like A, D, E, and K.

On the other hand, trans fats (often found in processed snack foods, margarine, and fried fast food) are the party crashers you don’t want. Saturated fats, found in fatty cuts of meat and full-fat dairy, aren’t entirely evil, but moderation is key.

So, go ahead and enjoy that drizzle of olive oil or a small handful of walnuts. Your heart—and your taste buds—will thank you.

Carbs: Not All Created Equal

Carbohydrates are your body’s preferred source of energy, especially for your brain and muscles. But like fats, not all carbs are created equal.

Refined carbs—like white bread, pastries, and sugary cereals—burn quickly and leave you hungry soon after. These are the ones that can mess with your blood sugar and, over time, your waistline.

Complex carbs, on the other hand, are the heroes of the story. Found in foods like whole grains, legumes, fruits, and vegetables, these carbohydrates are packed with fibre, which keeps digestion humming along and helps you feel full longer. Think of them as the slow-burning logs on your internal fireplace.

And let’s not forget: fruits and veggies are carbs too! The good kind. Brightly colored produce delivers not only energy but also antioxidants and essential nutrients.

Balance Is the Secret Sauce

The real trick to healthy eating is balance. That means pairing carbs with healthy fats and proteins to create satisfying, energy-boosting meals. For example, a slice of whole grain toast with almond butter and banana slices? That’s a winning trio. Or try lentil soup with a drizzle of olive oil and a side of roasted carrots. Tasty and smart.

You don’t have to obsess over every gram of fat or carb. Instead, aim for variety and quality. Fill your plate with mostly whole, minimally processed foods, and don’t be afraid to enjoy a little indulgence now and then. It’s what you do most of the time that matters, not what you do once in a while.

Food Can Still Be Fun

This is the time in life to enjoy what you eat, not to fear it. With a little creativity and a bit of knowledge, fats and carbs can become trusted allies in your healthy lifestyle.

Instead of cutting them out, invite them in. Just be choosy about who sits at your table. Life’s too short, and lunch too important, for bland meals and bad science.

So, here’s to smart eating, flavorful fats, wholesome carbs, and the occasional piece of chocolate (yes, it has good fats, too). You’ve earned it!

Check out the following Web Page, National Institute on Aging,  Healthy Meal Planning provides information on choosing healthy fats and carbohydrates suitable for older adults.
🔗 https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults

 

Beat Boredom at the Dinner Table: Spice Up Your Diet with Variety

Let’s face it—eating the same few meals every week can turn the joy of eating into a chore. If you’ve ever stared at your plate thinking, “Didn’t I eat this exact thing yesterday?” you’re not alone. Even well-meaning healthy eaters can fall into the rut of repetitive meals. And while routine has its place (hello, morning coffee!), your diet shouldn’t feel like déjà vu.

Adding variety to your meals isn’t just about keeping things interesting—it’s a smart strategy for getting all the nutrients your body needs. Every food brings something different to the table, literally. When you mix it up, you cover your nutritional bases, reduce your risk of deficiencies, and give your body the fuel it needs to thrive.

Why Variety Matters More Than You Think

Your body is a bit like a well-run orchestra. It needs many instruments—nutrients—to play the right notes. If you’re eating the same handful of foods all the time, it’s like trying to play a symphony with only a flute and a triangle. Sure, they make music, but it’s not the full performance.

Different foods contain different combinations of vitamins, minerals, proteins, healthy fats, and fibre. For example, red beans are high in iron and fibre, while salmon provides omega-3s for brain and heart health. Leafy greens offer calcium and magnesium, while citrus fruits deliver a burst of vitamin C. The more variety, the better the balance.

Plus, switching things up keeps your meals exciting and helps prevent the dreaded “health food fatigue.” If your diet feels like a punishment, it’s less likely you’ll stick with it.

From Bland to Grand: Rethinking Your Food Choices

Variety doesn’t mean you need to cook elaborate meals every night. It can be as simple as choosing different colours of produce each week, rotating your protein sources, or trying a new herb or spice. It’s about saying goodbye to food monotony and hello to a more adventurous, flavorful table.

Instead of white rice every time, try quinoa, barley, or wild rice. Swap out chicken once in a while for lentils, tofu, or fish. Toss some mango slices into your salad, or sprinkle roasted pumpkin seeds on your yogurt. Variety invites creativity—and maybe even a bit of playfulness—back into your kitchen.

Try This Little Experiment

Challenge yourself to buy one food you’ve never tried each week. Maybe it’s jicama, maybe it’s tempeh. If you’re not sure how to cook it, there’s no shame in asking a friend, your local grocer, or even doing a quick internet search. The process of discovery can be half the fun.

And don't forget—your taste buds can change. If you didn’t like something 20 years ago, give it another go. You might be pleasantly surprised.

Eating for Enjoyment and Longevity

Eating a wide variety of foods isn’t just about nutrients—it’s about living fully. Food is culture, memory, creativity, and pleasure. Trying new things keeps your brain engaged, your body nourished, and your spirit lifted. It can be a delightful expression of independence and joy—two things that never go out of style.

Whether you’re cooking solo or sharing meals with others, variety is a delicious way to invest in your health. So, dust off those cookbooks, take a stroll through a new section of the grocery store, or dig into that long-forgotten recipe box.

You’ve got a lifetime of flavours ahead of you. Why not start tasting them?

Check out the following Web Page: Mix It Up. The Secret to Sticking with Healthy Eating National Institute on Aging – Healthy Eating offers tips on diversifying meals and incorporating a range of nutrients. 🔗 https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet

 

Spring Into Health: Taste the Rainbow Why Eating More Veggies Isn’t Just for Kids

I am going to for the next few posts post about healthy eating. and my thoughts on how seniors can do this.  There was a time when vegetables were the enemy. Remember those childhood standoffs at the dinner table? You versus the limp broccoli. Now, with the wisdom of years under your belt and a deeper appreciation for health, it turns out those veggies were onto something all along.

Spring is the perfect season to rethink your plate. Gardens are coming to life, farmers’ markets are blooming with colour, and even your neighbourhood grocery store is practically singing with produce. There’s no better time to jumpstart your health by adding more vegetables to your meals—and no, they don’t have to be boiled into bland submission!

Why Bother with Vegetables?

Let’s talk about what vegetables actually do for you. Think of them as little bundles of magic. They’re packed with essential vitamins, minerals, fibre, and antioxidants—nutrients that work quietly behind the scenes to keep your body humming along smoothly. Leafy greens like spinach and kale support bone health and help regulate blood pressure. Orange veggies like carrots and sweet potatoes promote better eyesight (no guarantees on X-ray vision, though). Cruciferous veggies such as broccoli and Brussels sprouts help detoxify the body and may even reduce the risk of certain cancers.

Still not sold. Vegetables are naturally low in calories and high in fibre, which means they help you feel full without expanding your waistline—a win-win for anyone looking to maintain or manage weight.

It's Not Just About Health—It's About Adventure!

Eating vegetables isn’t just good for your body—it can be an adventure for your taste buds. Tired of iceberg lettuce? Try arugula or watercress. Bored with boiled carrots? Roast them with a drizzle of olive oil and a sprinkle of cumin. Never had a purple sweet potato. Time to get curious.

As we age, it’s easy to get into a food rut. Familiar routines are comfortable, but variety isn’t just the spice of life—it’s the foundation of a healthy diet. Every different colour of vegetable represents different phytonutrients that support various functions in your body. A colourful plate isn’t just pretty—it’s powerful.

Easy Ways to Get More Veggies Into Your Day

You don’t need to turn into a vegetarian overnight or become a master chef. Here are a few simple, enjoyable ways to up your veggie intake:

• Start your day green. Toss a handful of spinach or chopped peppers into your morning eggs or smoothie.
• Snack smarter. Keep crunchy cut-up carrots, celery, or cherry tomatoes on hand. Pair with hummus or low-fat yogurt dip.
• Upgrade your sides. Instead of plain rice or mashed potatoes, try cauliflower mash or a mixed veggie stir-fry.
• Go meatless once a week. Try a veggie-based chilli or stuffed bell peppers. You won’t miss the meat.

Make It Social

Why not invite a friend over for a "vegetable tasting" night? Try preparing veggies you’ve never had before and rate them together. Or take a stroll through a local farmers' market and let your curiosity guide your cart. Food can be fun, especially when it’s shared.

Closing Thoughts

Vegetables aren't just for the young—or the stubborn child you once were. They’re vibrant, versatile, and vital to living well as we age. Start small if you need to. Add one extra vegetable a day. Try a new colour each week. Be a little daring in your food choices. Your body—and your taste buds—will thank you.

And who knows? You might just start craving that broccoli after all.

Check out the  following web page, My Plate for Older Adults
Provides guidance on building a healthy plate with a variety of colourful fruits and vegetables. 🔗 https://www.myplate.gov/life-stages/older-adults

Rekindling the Inner Spark: A Note to Seniors Feeling Isolated or Adrift

The idea for this post came from Liesbeth Leysen, MSc, from her Post on BeBee, who wrote a post to help women embrace their inner child, and I think we as seniors need to embrace our inner child as well.

As the seasons of life change, many seniors find themselves facing a quieter world. Friends move away, health concerns take center stage, and social circles may shrink. But within each of us—yes, even if your knees now creak more than your floorboards—there still lives a curious, spirited inner child. And that child hasn’t lost their sense of wonder, playfulness, or knack for adventure.

You see, growing older doesn’t mean growing dull. Quite the opposite. This stage of life invites us to reconnect with parts of ourselves we might have forgotten. That inner child who loved to play in the dirt, build forts out of blankets, or daydream under the clouds, still has valuable lessons to teach us about joy, creativity, and resilience.

Many of us grew up when we were expected to be tough, practical, and responsible, sometimes to a fault. We became experts at pushing through challenges, but weren’t always taught how to care for our emotional well-being or chase joy simply for joy’s sake. Over time, we may have started believing we had to do everything right and do it alone. But now, with a little more wisdom in our pockets and a lot less pressure to be “perfect,” we have a beautiful opportunity: to let go of old expectations and reconnect with the playful, imaginative, adventurous parts of ourselves.

So what might that look like? It could be something as simple as putting pen to paper and writing a letter to your younger self, or doodling in the margins while you do it. It might be trying something you've never done before, like joining a community art class, picking up the ukulele, or learning how to dance (even if your version of dancing is more of a gentle sway and toe tap). Nature, too, is an old and patient friend that can help you feel grounded and curious again—take a walk, touch a tree, watch the birds and wonder what they’re gossiping about.

And while the hive may have thinned over the years, it’s not empty. There are others—yes, including you, who still long for meaningful connection. Reaching out to someone new, sharing a story or a laugh, or even volunteering your time can help you build a new circle. You're never too old to form new bonds, and you might just inspire others to reconnect with their own inner spark in the process.

The truth is, the inner child isn’t some distant memory; it’s a vital part of who we are. Nurturing that part of ourselves isn’t silly—it’s smart. It makes us more adaptable, more open to change, and more joyful. So give yourself permission to be a little messy, a little playful, and a little braver. Life still has many pages to write, and your inner child might just have the pen.

Take good care of yourself—and if you happen to splash in a puddle or paint outside the lines, consider it a win.