Ageing and Time are two things that don’t stop for anyone; or anything. After a point of time in one’s life, the body becomes comparatively weaker to our younger self, based on the food that we eat. Old people don’t require the same amount of kilojoules as the body is less active, but it will always require nutrients to have a healthy life. Sometimes more nutrition is required – such as milk for calcium to keep the bones strong, and foods that have more energy.
Here are some healthy eating tips for the elderly:
- Be Physically Active –
More than having a diet plan for an old age person, exercising regularly is the key integral aspect that would keep one healthy. A regular stretching of the body accompanied by a light run or a jog will ensure that the body goes through the wear and tear every day and thus functions well.
- Nutritional Food –
Some essential foods for senior citizens would be to eat fruits and vegetables. They can be fresh, frozen, or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes. Vary protein choices with more fish, beans, and peas. Eat at least three ounces of whole-grain cereals, bread, crackers or rice every day.
- Drink Plenty of Water –
Along with a proper diet for senior citizens, water is equally important. As people get older, they often don’t feel thirsty even when their body wants fluids. They need to take regular drinks, which can include water and other drinks such as soda water, fruit juice and milk. Small amounts of tea and coffee can also be included in order to keep their system and body hydrated.
Other than the above, there are a few dietary guidelines for the elderly that one needs to follow to have a fit lifestyle. These are:
- Choose foods that are high in fiber, such as fruits, vegetables, legumes and wholegrain varieties of bread and cereals, to encourage good bowel health.
- Be sure to eat protein-rich foods such as meat, fish, poultry, eggs, soy, beans, and nuts. Our need for protein increases when we reach our 70s – protein in the diet helps heal wounds, which can be important as older people often undergo more injuries and surgeries.
- Enjoy foods high in calcium such as low-fat milk, cheese, custard and yoghurt to help prevent or slow the progression of osteoporosis. Calcium-enriched soy milk and fish with soft, edible bones such as canned salmon or sardines, are the most popular healthy food for old age.
- Vitamin D is also important in bone health for old age diet and nutrition. We mainly get Vitamin D from sunlight, and smaller amounts from foods including dairy products, cheese, eggs etc. If you are mostly confined indoors and don’t get much exposure to sunlight, you should seek advice from a medical professional about Vitamin D supplements.
- Limit the saturated fats you eat and keep an eye on your total fat intake.
- Limit the use of salt and choose foods that are low in salt. As the years go by, sadly our sense of taste can decrease. But rather than adding salt, have a look at other ways to add flavour to foods, such as with spices or fresh herbs.
As you become more seasoned, in case you’re overweight, you’ll turn out to be less versatile. This can influence your well-being and personal satisfaction. Being overweight likewise builds your risk of infections, for example, coronary illness and diabetes.
Being underweight isn’t sound either and might be an indication that you’re not eating enough or that you’re unwell. Being underweight likewise builds your risk of osteoporosis.
In case you’re stressed over your weight, and don’t know what the ideal healthy weight for older adults, request that your specialist check it. They may allude you to a dietitian, who can teach you how to reduce weight and help to change what you eat to meet your present needs and put you on weight loss diet.