As you age, your metabolism slows down, your digestive system doesn’t stay as active and you can be more prone to chronic diseases. Good thing is that you can deal with these age complications by making healthy eating choices.
What to eat and what to avoid makes difference as you age. Older adults have different nutritional needs than children, youth and those who are middle aged.
It is a time when your body goes through several changes. You metabolism slows down, requiring you to eat few calories than before. Your digestive system becomes slow as the body produces less of the fluid required to process food. It also becomes more difficult for your body to absorb several nutrients like folic acid, vitamin B12 and B6.
This is why it’s important for you to make good food choices as you age.
We have listed healthy eating tips for seniors that can help you choose the right food for your aging body.
Drink More Liquids:
You might have noticed that you feel less thirst. Feeling less thirst means that you will take in less water, which in turns dehydrates your body. To deal with that, you should drink plenty of water throughout the day to stay hydrated even if you don’t exactly feel thirsty. Fat free milk and fresh juices are great alternatives to water.
Add Important Nutrients to Your Plate:
As you age, you need certain nutrients to keep your body fit and agile. A healthy meal should include:
– Lean protein (lean meats, eggs, beans, seafood)
– Fruits and Veggies
– Whole grains like brown rice and wheat
– Low fat milk and milk products
– High Fiber fo
– Vitamin D
– Healthy fats
Minimize Salt Intake:
Your sense of taste is affected as you age. It might become habit to season your food
with salt to enhance the flavor. However, you should limit the use of salt as it can cause heart disease, stroke and kidney disease. The recommended amount of salt intake is up to 2,300 milligrams per day.
Instead of seasoning your food with salt, try using cayenne pepper, basil, sage, rosemary and turmeric.
Read the Label:
Be a smart shopper! Always read the nutritional list of the product while shopping. Even a healthy food can be misleading as it contains fat, sodium, sugar that you won’t spot unless you read the nutritional level carefully.
Take Recommended Servings:
In order to keep yourself healthy and strong, it is important to eat the recommended serving sizes. Consult your doctor to know the suitable food serving according to your dietary needs
Sometimes, fruits and vegetables don’t meet your nutritional requirements, especially when you are not able to have them with every meal. Try taking supplements like vitamins and minerals for your overall health. Make sure to consult your doctor first before taking any supplement.
These are a few healthy eating tips for seniors to stay active and healthy in their golden years. Talk to your doctor to get a good diet plan according to your age and nutritional requirements.