carry out a good healthy and balanced diet It is always important, no matter how old you are. Perhaps as we grow oldit costs more to take care of the diet, as well as it is more tiring to stay physically active.
However, eating healthy foods and being physically active is good for feeling good, so choosing the right foods shouldn’t be complicated.
As proposed by the American Dietetic Association, older people should carry out a meal plan in which they should emphasize fruits, vegetables, whole grains, and low-fat or nonfat milk or dairy products.
On the other hand, low-fat meats, poultry, fish, legumes, eggs and nuts should also be prioritized. Also, it is important to include foods low in saturated fat, trans fat, cholesterol, salt and added sugars.
Why is nutrition important in the elderly?
Experts from the National Institute on Aging (NIH) explain that in nutrition it is key to consume a healthy and balanced diet in which we always include the nutrients that the body needs. These include proteins, carbohydrates, fats, vitamins, minerals and water.
Therefore, good nutrition is very important, no matter how old we are, since nutrients provide us with the Energy necessary to cope with our day to day and help us control our weight.
On the other hand, a correct diet can help prevent diseases associated with aging, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and some types of cancer.
However, as we get older the body changes, so it is necessary to take into account some aspects. For example, our body can require fewer caloriesbut all the nutrients must be obtained.
There are also some elderly people who need to eat more protein, It all depends on the physical activity of each person.
How can an older person eat healthy?
Sometimes, when people get older, it is more complicated to take care of food. From the NIH they explain that there are several influential factors. Among them the following:
- Home: there are people who suddenly start living alone and the world comes crashing down on them when it comes to taking care of themselves.
- Health: there are people who have health or mobility problems, which affect cooking and eating. They can also diminish the senses of taste and smell, or there are even those who have problems chewing or swallowing food.
- Medications: Medications can influence how we perceive the taste of food or can even reduce your desire to eat. In those cases, you should consult a doctor.
- Income: there are older people who do not have sufficient resources for a varied diet.
For this reason, the National Institute on Aging has launched a series of tips to stay healthy even when you are older:
- It’s important to eat foods that provide nutrients without too many extra calories, such as fruits, vegetables, whole grains, low-fat dairy, fish, shellfish, lean meats, poultry, eggs, legumes, nuts, and seeds.
- Avoid empty or hollow calories, which refer to foods with many calories, but few nutrients, such as chips, pastries, sugary drinks or alcohol.
- Opt for foods low in cholesterol and fat, especially avoiding those that contain saturated and trans fats, which are found in baked goods sold in stores or fried foods in fast food restaurants, among others.
- Drink plenty of fluids so you don’t get dehydrated, as older people generally drink less.
In addition to these nutritional habits, to maintain optimal fitness and health, it is important practice physical activity, as it will also help control weight and prevent diseases.
Experts recommend practicing at least 30 minutes of physical activity daily, and, as we get stronger, increase the time.
read also
read also
read also
