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Elderly Dieting Tips: What Should you be Eating?

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Eating right goes without saying across all age groups. However, keeping a balanced and healthy diet is essential in our senior years, a period of time when our immune system begins to weaken. By eating healthily, we increase our resistances against illnesses, our mental fortitude, our stamina, and many other bodily functions. Don’t mistaken this as a rant to eat less or diet, but rather a reminder to keep fresh, non-processed food in your eating habits.

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Choose Healthy Foods

Here are some examples of foods you should be eating on a daily basis:

Grains – Choose whole wheat bread over white bread, because the carbs in white bread will just turn into sugar as your body processes it. Elderly people should eat at least six to seven grains a day. Grains are a great source of fibre.

Protein – An adult who is over the age of fifty should eating about 1.5 grams of protein per kilogram each day. Make sure you buy good quality meat, and not the prepacked, processed kind. Always remember that there are many sources of protein out there, not just steak or red meat. Beans, eggs, fish, and nuts are all very good sources of protein.

Fruit – When we think of fruits, we tend to jump straight to fruit juices. Although fruit juices are vitamin C rich and very good for us, eating the actual fruit itself has more vitamins and fibres.

Vegetables – Leafy greens are the best choice in terms of veggies. Any adult should aim for at least two cups of vegetables every day. Many varieties of squash are also very tasty and good for us.

Calcium – Calcium is essential in maintaining our bone strength to help us when we fall, and prevent bone fracturing as we age. Seniors need at least 1200 mg of calcium daily. Some good sources of calcium are milk, cheese, and yoghurt. Some less known sources are tofu, almonds, and kale.

Vitamins You Need

Vitamin B – An important vitamin that maintains our blood and nerves. After the age of fifty, our body makes less gastric acid and makes it difficult to absorb this vitamin, so you should get your daily intake of 2.4 mcg through supplements

Vitamin D – This vitamin helps us absorb calcium and maintains our muscles, and is obtained from the sun and some foods. Our skin begins to lose its ability to absorb vitamin D from the sun as we age, so some supplements may be necessary

 

Remember, skipping a meal is never a good idea. Every time you skip a meal, your metabolism slows down which leads to your whole body slowing down and increasing digestion time. Eat three meals a day, and avoid sugary foods. High fibre and low carbs are two factors to remember when choosing what you want to eat. By balancing your diet, you will feel more energized each day, as opposed to sluggish and depressed if you eat oily, and sugary food on a daily basis.


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