It is rightly said, “You are what you eat?” When we choose a variety of foods in our diet we feel simply healthy in the mind and the body.
For elders, the benefits of healthy eating include increased mental alertness, resistance to illness and disease, higher energy levels, a stronger immune system, faster recuperation times, and better management of chronic health problems if any. Just like in the younger days, as we age, eating well becomes a key to a positive, emotionally balanced outlook to life.
Older adults can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet along with physical activity contributes a lot to improving the quality of life for an older adult.
In order to understand the needs of an older adult it is important to understand the physical changes that are taking place in the body. Slower metabolism, lack of physical activity, weakened senses of taste and smell, side effects of medicines and illnesses affecting appetite and slowing digestive system (generate less saliva and stomach acid) are some of the physical changes that take place as you get older, making it more difficult for your body to process nutrients.
ü Consume fewer calories and more nutrient dense foods, keeping weight in check.
ü Eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids.
ü Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Apart from apple and banana also let them indulge in color-rich fruits like berries, peaches or melons.
ü Choose anti-oxidant rich dark leafy greens, such as fenugreek, spinach, and broccoli as well as oranges and yellows, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of vegetables every day.
ü Aging bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. Adding calcium rich foods like of milk, yogurt, or cottage cheese or also tofu, broccoli, almonds, and kale are a good idea.
ü Always choose whole grains over processed white flour for more nutrients and a higher fiber count. Try to indulge in pasta, breads, and cereals that are made of whole grains.
ü Vary your protein sources with more fish, chicken, beans, peas, nuts, eggs, milk, cheese, dals, pulses and seeds.
ü Seniors are prone to dehydration because their bodies lose some of its ability to regulate fluid levels and their sense of thirst is dulled. Place reminders for yourself telling you to sip water every hour and with meals to avoid urinary tract infections and constipation.
ü After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake of B12 from milk and fortified foods.
ü We get most of vitamin D—essential to absorbing calcium—through sun exposure and a few foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing with fortified foods or a multivitamin.
ü Reduce salt in your diet to help prevent water retention and high blood pressure.
ü Include good fats such as olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats.
ü Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Raw fruits and vegetables, whole-grains, and beans are good sources.
ü Avoid “bad” carbohydrates also known as simple or unhealthy carbohydrates such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients.
ü Overindulging in sugary foods and snacks is very common. Instead of adding sugar, try increasing sweetness to meals by using naturally sweet food such as fruit, peppers, dates, honey or yams.
ü Opt for healthy methods of cooking, like steaming, sautéing, grilling or baking as preserves nutrients. Avoid boiling and straining method as it drains nutrients.
ü Avoid skipping meals as this causes the metabolism to slow down, which leads to feeling sluggish and poorer choices later in the day.
ü Snack between meals by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus/ sprouts.
ü For breakfast select high fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day.
ü For lunch keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber.
ü Make dinner also a wholesome meal in order to avoid episodes of low energy/ blood sugar levels later in the night.
ü Make chewing easier by drinking smoothies/ milkshakes made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as khichdi, couscous, rice, and yogurt/dal/ kadhi.
ü Drink 8 -10 glasses of water each day. Take a drink of water after each bite of food; add sauces and gravies to foods to moisten it.
No comments:
Post a Comment