Healthy Eating Plan For The Elderly
As we grow old. Our body goes through a series of physiological,cellular and psychological changes. When we grow old too, our body exhibits a decline in organ function and metabolic activities. Many factors lead to the decline in bodily functions, and this may be brought by poor lifestyle habits and other environmental factors. Once we age, our diet patterns must also change, to accommodate the body’s requirements. Here’s a viable healthy eating plan for elderly people.
Low-Fat Diets Are Good For elderly People
In elderly people, it’s a must that fat intake should be limited. An elderly individual’s diet should consist of lean meats, low-fate dairy products, and less fried food. Why should fat be eliminated, or reduced?, because at this age, our body starts to lose proteins and muscles, and our cardiovascular functions begin to falter, less fat will keep us away from debilitating conditions like stroke, high blood pressure, diabetes, arthritis, rheumatism, and more.
Healthy Eating Suggestions For The Elderly
The key elements to living a healthy life as a senior citizen lies in eating a well-balanced diet, and staying fit and active regularly. With adequate nutrition, exercise and adequate care, your retirement years should be a productive and active one.
Here are some healthy eating tips for the elderly.
• Eat generous amounts of whole grains, vegetables and fruits. Dried fruits like prunes or figs, and prune juice are suggested.
• As we grow old. The body starts to lose water, and dehydration starts to become a problem. It’s highly recommended that you consume at least 8 glasses of water daily. Limit consumption of fatty and greasy foods like oils and margarine, fried food, high-fat sweets, meats, salty foods and alcohol.
• Get enough vitamin D, to help aid in the absorption of calcium. Vitamin D can be sourced from sun exposure, egg yolks, fortified milk and fatty fish. Zinc intake must also be increased. To get as much required zinc, incorporate a few lean meats, fish and poultry into your diet.
• Foods that are rich in calcium are also highly-recommended. Foods such a slow-fat cheese, yogurt, broccoli and others are okay for the elderly. Also increase your consumption of “good fats”. These include foods like avocado, salmon, olive oil, walnuts, flax seed, monounsaturated fats and others.
• Whole grains are good for the heart and the whole body as well. Choose whole grains over processed flour, because it has a higher fiber count, and is also packed with more nutrients. Look for whole grain breads, pasta and cereals.
• Increase calcium intake. Aging bones need adequate amounts of calcium to prevent osteoporosis and bone fractures, senior citizens need to have as much as 1,200 mg of calcium each day, which they can get from sources like yogurt, milk and cheese, almonds, kale, tofu and broccoli.
For senior citizens, the benefits of healthy eating are aplenty. These include increased resistance to illnesses, higher energy levels, enhanced immune systems, better management of chronic health problems, and faster recuperation from illnesses.