We know we should eat healthily. Research shows that a healthy diet helps prevent many serious diseases, helps you live longer and improves your quality of life — now and in the future.
Better health can come at any age and it's never too late to start improving your diet. The sooner you get started, the bigger impact the changes will have on your long-term health and quality of life
Understanding the Basics of Nutrition
The food you consume is full of nutrients that work together to give your body what it needs to function. The nutrients you need in large quantities, or macronutrients, act as the main source of energy for your body and are the building blocks of good nutrition.
Macronutrients, also known asmacros, are the three main nutrient categories that give us most of our energy:
- Protein
- Carbohydrates
- Fats
Carbohydrates:
Carbs are your main source of fuel. Your body breaks down carbs into glucose, or sugar, which gives your cells the energy needed to do their job. There are three kinds of carbs:
- fiber
- starch
- sugar
While each kind of carb is important, you should focus on eating high-fiber foods and starchy carbs. They help you feel full longer, regulate blood sugar and lower cholesterol. These healthy carbs are found in fruits, vegetables and whole grains, like:
- beans and legumes
- apples, berries and melons
- brown rice, oatmeal, quinoa and whole-wheat bread and pasta
- corn, broccoli, brussels sprouts, peas and potatoes
You don't have to totally avoid sugar, but you should limit foods that have added sugar, like:
- sweets and candy
- juice
- soda
Protein:
Your body needs protein to repair cells and grow new ones and support your immune system. You can get high-quality protein from:
- lentils and beans
- tofu
- nuts and seeds
- fish or poultry
- eggs
- dairy products
You should limit processed foods and red meats like steak, bacon, hot dogs and lunch meat
Fat:
Fats play a key role in a healthy diet. They give you energy, protect and insulate your organs and help your body absorb important nutrients. There are two types:
- saturated
- unsaturated
Saturated fats, or the “bad" fat, can raise your bad (LDL) cholesterol and cause plaque buildup in your arteries. They tend to be in higher calorie foods, which can cause weight gain. Saturated fats are mostly found in processed or animal-based products, like:
- butter and margarine
- full-fat dairy
- fried foods
- baked goods
Unsaturated fats, or “good" fat, can raise your good (HDL) cholesterol and lower LDL cholesterol and is rich in important omega fatty acids. Unsaturated fats are found in:
- avocados
- nuts and seeds
- plant oils
- fatty fish, like salmon, tuna and sardines
Knowing where to start when it comes to improving your nutrition can be tough. You should always talk to your Primary Care Provider before starting a new diet or lifestyle change
Resources for TRS-ActiveCare and TRS-Care Standard
Provider Finder®
Our Provider Finder offers an easy way to find a doctor, hospital or other type of medical care. You can search by location, gender or specialty. You can also research providers using patient reviews, certifications and recognition information.
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Resources for TRS-Care Medicare Advantage
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