I recently met an incredibly inspiring woman who was healthy and happy at the age of 102. How can we achieve happiness and remain healthy during the later years of our life? Here are some tips that will work at any age and should help you live a long and healthy life.

Portion Control

The key is to eat until you feel comfortable rather than until you feel full. Make sure you are actually hungry before eating meals and snacks. Feel free to treat yourself, but watch the portion sizes.

The best way to ensure you are eating a good amount of vegetables is to fill your plate with vegetables first and try to avoid high fat foods.

Humour

A good sense of humour is essential to enjoying life. My 102-year-old friend showed me that a sunny outlook and great sense of humour are crucial if you want to live a long, healthy life. Remain positive and look for the brighter parts of life!

A Healthy Digestive System

If you can move the waste products through your system quickly, you maximise absorption of nutrients and create a healthy digestive system. To aid this process, choose high-fibre foods from a range of sources, such as fruits, vegetables, wholegrain cereals, nuts and legumes. Plenty of water will assist fibre absorbtion into the body and will get you on your way!

Probiotics (healthy bacteria) are particularly good for the digestive system. Look out for healthy probiotics that can be found in some yoghurts, fermented milk drinks, fermented foods and in probiotic supplements, such as Swisse’s Superfood Ultivite.

Confidence

The most determined and positive people are the ones confident in their ability and proud of who they are. This does not need to change with age. Keep believing in yourself and reach for individual goals!

Repairing nutrients

I refer to nutrients that help repair cells and cell errors as renovating tools. Our body, believe it or not, can make mistakes and nutrients such as antioxidants help reverse these by repairing cell damage.

Antioxidant rich foods such as fruit, vegetables, herbs and spices can help repair cell damage caused by pollution, exposure to chemicals and ageing. Try to include as many of these antioxidant rich ingredients in your meals as you can!

Here’s an example of a day of food that may help you stay young at heart:

Breakfast:
Fruit on wholegrain cereal.

Mid-morning snack:
A salsa dip with mushrooms, carrot sticks and capsicum.
A handful of nuts.
A cup of tea.

Lunch:
Vegetable and beef soup with wholegrain bread and hummus. An apple to finish.
Here’s an idea! http://www.taste.com.au/recipes/22744/beef+barley+and+vegetable+soup

Afternoon snack:
Berries with yoghurt and two squares of dark chocolate.

Dinner:
Stir-fry vegetables, garlic prawns and rice.

Need some inspiration? Check out these delicious prawns: http://www.taste.com.au/recipes/7307/garlic+prawns

After-dinner snack:
Fruit salad and low fat custard.

Here’s hoping for 102!

Simone Austin currently divides her time between her role as the dietitian for the Hawthorn Football Club, Melbourne Storm Rugby League Club, Melbourne Heart Football Club and private practice and aged care consultations. Previous to this, Simone spent six years as the dietitian for the Australian Men’s Cricket Team, as well as roles in community health and other state-wide football teams.