Nutrition for Older Persons

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Whatever your age is eating right and staying set is very important. Over the age our bodies have different needs and certain nutrients become vital for good health. So, try to follow a healthy diet plan or best diet plan. Follow these nutrition tips or diet tips that will help you to stay healthy in old age.

  1. If you do workout or any kind of physical activity daily then make sure to follow a balanced diet chart to get a balanced meal. Add plenty of fruits and vegetables to your diet.
  2. Healthy diet chart includes carbohydrates too. Eat food like rice, potato and roti at each meal and don't forget to include high fibre foods such as lentils, beans, oranges, green peas to your diet.
  3. Have at least 5 servings of vegetables and fruits each day. As they are loaded with essential nutrients that will help you stay healthy.
  4. Stay strong and fat by eating protein rich foods everyday. Some best sources of protein are fish, eggs, beans, nuts, poultry, dairy, meat etc.
  5. Dairy foods are loaded with vitamin D and calcium. So, have three servings of low fat dairy foods, yogurt, milk or cheese to keep your bones healthy.
  6. Diet for elderly persons should include healthy fats. Replace saturated fat with monounsaturated fat that protects the heart and lowers cholesterol level. Monounsaturated fat is found in peanut oil, olive oil and rapeseed oil, cashew nuts, unsalted peanuts and almonds.
  7. Polyunsaturated fat also helps to reduce cholesterol level. Polyunsaturated fat is found in sunflower oil, fish oil, flaxseed oil, sesame oil, hazelnuts and walnuts.
  8. Make sure you stay hydrated as dehydration can cause dizziness, tiredness, and constipation. Have plenty of fluids like water, juice and milk everyday. Have at least 8 glasses of water a day.
  9. When it comes to Nutrition for elderly with diabetes, they must consume 30% or few calories from fat, 20% calories from protein and 40% to 60% from carbohydrates
  10. Use less salt in your meal. Too much salt in the diet can cause stroke or heart disease. Follow the list of things to reduce your salt intake:

    a) Use pink salt in cooking as it contains essential minerals to balance the pH of the body.

    b) Choose fresh foods as often as possible such as chicken, fresh meat, fish, home-made soups, vegetables, and homemade sauces.

    c) Avoid foods high in salt such as packet and tinned soups and sauces and instant noodles. Also avoid processed meats such as ham, sausages, bacon, burgers, and smoked fish.

    d) Don’t eat snacks such as salted peanuts, biscuits and nuts. Avoid chips that contain high amounts of salt. Check the food labels before buying. Don’t go for the products that contain more than 1.5g of salt in 100g of any food item.

    e) Don't eat foods high in empty calories like cakes, biscuits, snacks, sweets, and confectionery. This contains high calories, sugar, fat and salt.

TIPS

Combining a healthy diet with an active lifestyle is the key to healthy ageing.

  • Try to be physically active for at least 30 minutes most days
  • If straight 30 minute physical activity is too much for you then break it into 10-minute sessions throughout the day.
  • If you don’t do any kind of activity, start today with 5 minutes of exercise, such as gardening, walking, climbing stairs or dancing and slowly increase this time.
  • If you are unable to get the essential nutrients from the food alone, take multivitamins. And buy food supplements for elderly persons from trusted online sources.
  • If you need a healthy diet for a 65 year old woman, nutrition for older adults, diet for an old person, nutrition for elderly patients, make sure to consult a certified nutritionist for better and quick results.
  • Before beginning a new physical activity, do check with your doctor.
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