Healthy Eating Tips for Seniors
You may need to change your diet from time to time if you’re not eating a well-balanced one, as you are coming of age. Most doctors recommend seniors to eat a balanced diet composed of proteins, whole grains, fruits and vegetables to improve and maintain overall health. So, what types of nutrients should you ensure to have in your diet?
Add omega-3 rich foods in your meal plan
These foods can help in reducing inflammation that can increase your risk of heart disease, arthritis and cancer. You can find omega-3 fatty acids on foods, such as walnuts, flaxseed oil, oily fish (salmon, tuna, herring and mackerel) and walnuts. Alternatively, you might want to ask your doctor about omega-3 fatty acid supplements.
You need more calcium, as you age
The main reasons for it are to keep bone health and lower blood pressure. Those who are at least 50 years old should consume at least 1200mg per day, according to the World Health Organization. This amount is equal to four cups of dairy milk or fortified orange juice. Also, foods like turnip greens and kale are great sources of this nutrient. If you’re finding it hard to sustain your diet with daily calcium, you should talk to your doctor about supplementation.
What is the role of sodium for seniors?
One of the most essential tips for those with high blood pressure is to limit their sodium intake. Processed and frozen foods are surprisingly high in sodium content. They should be avoided or be limited in a senior’s diet. For low sodium foods, opt for oats, brown rice and nut butters.
Stay hydrated
You might not be thirsty very often as you’re aging even if your body still needs the same amount of it in the same manner when you were young. If you’re a caregiver or a loved one of a senior, you should give him or her enough water.
You might also want to have his or her urine checked. It is one of the first signs of proper hydration. Give him more liquids if you notice dark or cloudy urine.
Making gradual changes
Many older people are doubtful about changes, but it is not an excuse to make healthy lifestyle changes. For the best results, you need to make small changes in your diet until you were able to add new foods into your diet.
For example, if you’re diabetic and you need to control your carb intake, you can add oatmeal for your breakfast twice a week. As you’re getting used to it, you may want to serve it four times.
In addition, if you’re eating white bread, you can have wheat bread instead. You can start with it once a week until you can gradually increase its frequency until you completely cut out white bread from your diet.
There you have the senior healthy eating tips that you can make use of and apply when making necessary diet changes. With healthy eating habits, you can stick to a holistic lifestyle and achieve a longer life.
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