Growing up, I benefited from a "stay-at-home" mother. She learned about nutritious foods from her mother, who ran her own working farm. Our meals were always balanced and healthy. Mornings began with black coffee, not inundated with creamers. Breakfast could consist of oatmeal or quinoa topped with berries, walnuts, avocados on whole grain toast, or scrambled eggs.
Lunch usually consisted of chicken, fish, or canned tuna in water accompanied by broccoli, cauliflower, or even spinach. Sometimes, we would have a small salad with apples. To quench our thirst, we had water or green tea with lemon plus a dash of turmeric and ginger.
Dinner was salmon, brown rice, and leafy veggies. Other protein sources were chickpeas, northern white beans, or lentil casseroles.
Before bed, I would have a piece of dark chocolate and half a cup of blueberries. All of this was followed by a glass of water, which the body needs at night for repairs and nourishment. Sunday dessert was her peach cobbler. What I wouldn't give for another bowl of that peach cobbler under a grape arbor with lilac trees in the summer breeze….
Not only did she instill in me the importance of choosing meals based on their nutrition, but sometimes, meals still remind me of her.
Eat plenty of fresh fruits and vegetables, lean proteins, and drink plenty of water!
Stay healthy!
By Sharon Groves
Sharon Groves covers health, wellness, and lifestyle topics for the ARA newsletter, helping readers make informed decisions about their wellbeing in retirement.
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Easy Eddie's Take
Sharon's story about her mother's farm-fresh approach to nutrition is something I hear from a lot of folks who grew up in simpler times. Here's what's interesting: the eating habits Sharon describes are exactly what nutritionists and geriatricians recommend for healthy aging in 2026. The American Heart Association and the Centers for Disease Control and Prevention consistently point to whole foods, lean proteins, and plenty of water as the foundation for maintaining energy and preventing chronic diseases like diabetes and heart disease.
A question that comes up often is "How does good nutrition affect my Medicare costs and healthcare planning?" The truth is, preventive nutrition can significantly impact your out-of-pocket medical expenses. Medicare Advantage plans in Arizona often include wellness programs that reward healthy eating habits, and some even provide grocery benefits for fresh produce. The Mediterranean-style diet Sharon's mom followed naturally supports heart health, brain function, and bone strength, which can help you avoid costly specialist visits and prescription medications down the road.
Think of good nutrition as one of the best investments you can make for your retirement years. A little preparation in the kitchen today can make a big difference in your health and healthcare costs tomorrow.