As we age, we are more likely to experience changes in our appetite. Our bodies also absorb nutrients differently. By making healthy food choices and incorporating these 6 important foods into your senior diet, you can provide your body with the vitamins, minerals, and nutrients it needs to stay active and healthy, no matter your age.
1. 6 foods the elderly should eat to stay healthy
1.1 Lean protein
Chicken is one of the good sources of nutrition for the health of the elderly.
Protein provides more energy and helps maintain muscle mass and keeps the body strong. Try to eat 2 to 3 servings of protein each day such as lean beef, lamb or pork; lean chicken or turkey; fresh, frozen or canned fish; eggs, beans, nuts and unsalted seeds.
1.2 Fiber
The digestive system slows down as we age. Fiber is important for gut health. Foods high in fiber improve digestion, help relieve constipation, and may even reduce the risk of diabetes and cancer. Foods high in fiber include whole grains, brown rice, whole wheat bread, berries, vegetables, and potatoes with the skin on.
1.3 Omega-3 fatty acids
Salmon, sardines, tuna, mackerel, flaxseeds, and soybeans are all high in omega-3 fatty acids. These fatty acids keep the body healthy as it ages by reducing or preventing inflammation. Omega-3 fatty acids may also slow macular degeneration and other vision problems. They are even good for the brain. Fatty acids may help reduce the risk of Alzheimer's disease and keep the brain healthy.
1.4 Calcium
Calcium is an important part of good nutrition. Bones naturally become more fragile as we age, which is why older adults need more calcium. This mineral helps strengthen bones and reduces the risk of osteoporosis. Incorporate more calcium-rich foods into your daily diet by eating yogurt, cheese, milk, and dark green leafy vegetables.
1.5 Iron
Anemia (low iron levels) is common in older adults and can cause low energy levels. If you feel tired, weak, lightheaded or lacking in energy, you may not be eating enough iron or it could be a symptom of another health problem, so get tested to determine if you have an iron deficiency.
Iron helps the blood carry more oxygen throughout the body and improves energy levels. Foods rich in iron include lean meat, eggs, beans, lentils, dark green leafy vegetables (spinach), and fortified cereals, which can help support energy in older adults and prevent anemia.
1.6 Vitamins and minerals
Soy milk is rich in vitamin B12.
As we age, our bodies have a harder time absorbing vitamins and minerals, so eat more foods containing the following nutrients:
Vitamin B12 : B12 is a vitamin that is essential for high energy levels. Vitamin B12 helps the body produce red blood cells and keeps the nerves healthy. As we age, the body cannot absorb B12 as well, so it is important to eat enough foods that contain this vitamin. B12 is found in animal products and should be consumed in moderation. Good plant sources of B12 are plant milks such as soy milk and almond milk.
Vitamin C: Vitamin C aids in collagen production, which helps keep skin more elastic and less wrinkled. Foods rich in vitamin C include apples, oranges, strawberries, and tomatoes.
Vitamin D: Vitamin D can prevent calcium loss from bones and maintain bone density, which is especially important as we age. Good food sources of vitamin D include fish, fortified cereals, and milk. Your doctor may recommend getting more vitamin D from supplements or limiting your exposure to sunlight. Take a vitamin D supplement (15mcg) daily.
Potassium: Potassium can lower blood pressure and promote heart health. Foods rich in potassium include bananas, prunes, dried apricots, and potatoes.
Magnesium : Magnesium is another important mineral that helps boost the immune system. Older adults have difficulty absorbing magnesium, so eat plenty of magnesium-rich foods like whole grains, nuts, and green leafy vegetables.
Fluids: Dehydration is common in older adults because they feel less thirsty as they age. Drinking enough fluids is important to help fight fatigue and get a good night's sleep. Energy-boosting fluids for older adults include water, green tea, and the water found in fruits and vegetables.
2. Foods the elderly should avoid
Elderly people should avoid eating white bread.
As we age, our metabolism begins to slow down. Since our bodies don’t need as many calories as we age, it’s important to choose healthy, whole, nutrient-dense foods to fuel our energy and avoid low-nutrient, sugary, processed foods.
Refined Carbs: While complex carbs are great for keeping energy levels high, refined carbs are not. These carbs are simple sugars and do not have the same minerals, vitamins, and fiber as complex carbs.
Refined carbs can cause blood sugar to spike and then crash. This crash then causes energy to drop, leaving you feeling tired and sluggish. Refined carbs to avoid include white bread, white rice, crackers, sugary snacks, white flour, and cereals that are not made from whole grains.
Too many animal products : Eating animal products such as lean protein and low-fat dairy can be part of a healthy diet for seniors. However, it is important to eat animal products in moderation. Animal products often take longer to digest than plant-based foods, which reduces energy. Examples of animal products include meat, fish, eggs, etc.
3. Tips for the elderly to have a balanced diet
Elderly people should have a balanced diet.
As you age, you may find yourself eating less because you are not as active as you once were. However, it is still important to eat three meals a day to maintain your energy and health. If you are not hungry, try eating three small, balanced meals with healthy snacks in between.
Starting your day with a nutritious breakfast is also important to maintain energy throughout the day. Try a breakfast that includes lean protein, whole grains, and fruit. Examples of good lean proteins to eat in the morning include eggs, cottage cheese, and Greek yogurt.
Maintain a healthy weight by practicing a healthy lifestyle that includes eating a balanced diet, getting enough sleep, and managing stress.
Be active, aim for 10-15 minutes of activity several times a day, find ways to stay active and flexible.
By adding healthy foods to your meals, you can enjoy the health benefits of a balanced diet. And if you think you are not getting enough nutrients from the foods you eat, see a nutritionist to talk to your doctor about adding nutritional supplements to your daily diet.
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