Diet recommendations for people over 60
And, it turns out, they are doing wrong. Even, diet for older people has its nuances. They need to be aware to live a long time and stay healthy. We all know the basic principles of healthy eating: eat the least amount of cooked food and flour dishes, reduce the amount of “fast” carbohydrates, and be sure to get the protein you need for the body on a daily basis. However, seniors should pay attention to other aspects as well. These are the dietary recommendations for people over 60 recommended by experts.
10. Be careful with salt!
For people over 60, salt should be excluded from the menu. The problem is that with aging many people lose their sensitivity to salt and bitter, and therefore they often too salty food. And surplus salt can lead not only to swelling but also to hypermnesia and other serious complications – even stroke and excessive kidney loads. To avoid trouble, spice up your meals – all kinds of herbs and oils such as olives and linseed.
9. Breakfast and supplements
With aging, the digestive process is slowing down, and thus less saliva and gastric juice are released. Because of this, your body may become prone to certain vitamins (such as B12 or B6) and folic acid. Ask your doctor about what supplements he will offer, and make sure you have more dietary fiber in your menu (especially in vegetables, cereals). In the summer, there should be as many green vegetables as possible on your table – especially if they are grown themselves and directly from the garden. According to experts, the ideal breakfast for people entering the seventh ten is oatmeal. It contains a lot of fiber, complex carbohydrates, and the price of oatmeal flakes is affordable. Buy the cheapest flakes, they more likely to be processed and preserved by most of the useful properties.
8. Medicines and food
The use of medicinal products can also affect taste receptors and appetite. If the usual food suddenly became unsavory, you lost appetite (or, conversely, you started eating more than usual), it is already a good reason to see if the medicines prescribed by your doctor are right for you and what is equally important is whether these medicines are compatible with each other. With aging, this problem is getting more frequent
7. Proper Food
For people over 70 food chewing becomes harder. Often this problem is solved by visiting a dentist. However, if a senior starts to cough, it is harder for him to breathe, preferably for his menu, there should be more cereals and porridges, fried vegetables and mashy fruit or canned tasty cocktails. For example, canned or fried apples can become a great dessert, especially if they are sprinkled with honey and sprinkled with cinnamon.
With aging, the mechanism of thirst becomes weak – it’s how nature made it. Therefore, it is vital for seniors to use enough fluids. Also, in order not to cause problems with digestion, it is best to drink pure water, but also milk, soups, juices, and other liquids.
5. Do not forget the protein
Scientists do have different opinions about how much protein in the menu should be for the elderly. However, they all agree that it is necessary for the seniors to use at least 80 milligrams protein per kilogram of body weight (a minimum daily dose of 45 g for women and 60 g for men). This amount of protein allows you to maintain healthy muscle and bones, as well as some research results, reduces the likelihood of paralysis. Since most proteins are found in animal products, they will have to pay attention to their fat content. Meat should be eaten only lean (the best – turkey, chicken fillet or fish), and dairy products – normal fat (so the body absorbs calcium).
4. More Calcium
No needs to explain why it is so important (and especially in the older age!) for the body to receives enough calcium: it’s a great way to protect yourself from brittle fractures. You can take a supplement with calcium that is recommended by your doctor. But traditional sources of calcium should not be forgotten, which is dairy products: hard cheeses, kefir, curd. It’s true that everyone absorbs lactose differently, so if you feel nausea and other unpleasant feels after eating dairy products, you should try to replace them with fewer lactose products.
3. The atmosphere at the table
Early stages of cognitive impairment can lead to dehydration and inadequate nutrition. If you notice that your elderly relatives suddenly lost weight, they should visit a doctor. It is very likely that from now on you will have to take care of what your close person will eat. Just keep in mind: seniors will be much more in need of your control than genuine care, attention, and communication at the table. All this creates a positive psychological atmosphere, which in turn improves digestion and overall well-being.
2. The More Omega-3 Acid
Fish oil helps to cure pain for rheumatoid arthritis patients. It is because omega-3 polyunsaturated fatty acids in oily fish inhibit inflammatory processes. Tuna, sardines, mackerel, trout, salmon – the choice of fatty fish is certainly not bad. According to nutritionists, it should be eaten twice a week, cooked or baked in an oven, because it is better to remain the beneficial substance.
1. Calculate calories
It’s not just youth to do it. With aging, the number of calories you intake is necessary for the year decreases. So, if you do not want to accumulate overweight in a short time – because such things immediately react to the condition of the joints and the cardiovascular system, – it is best to eat five times a day (breakfast, lunch and dinner, and two more snacks) and in small portions.
The ideal option will be if the specialist calculates how much calories you need to consume per day for you because this is a very individual indicator. But if there is no such thing, do not be indifferent. Nutritionists recommend listening to your body, not overeating, eating differently and tasty – no matter how modest your diet is, food should still be a pleasure.
With aging, these nutrition rules are not applied equally to everyone. Keep in mind; sometimes the rules exist to break them. No matter how old you are, do not refuse a pie with coffee or tea once a week. After all, the best diet is moderation.