Our bodies changes as we get older. Metabolism is becoming slow, digestive system changes or we might lose our appetite. Like these reasons, eating well is the important key to keep senior citizens’ health. A well- balances diet can maintain a higher energy level, positive emotion balance and healthy outlook as well.
Generally, seniors need a diet rich in fruits, veggies, lean protein and fiber. Besides that, what else do they need?
Eat less sodium: Sodium can causes water retention and hypertension. Frozen and restaurant foods are typically high in sodium, and should be avoided.Unfortunately, lots of seniors live alone nowadays, and some seniors end up buying frozen convenience foods. They are usually low in nutrients and high in sodium and fat. Avoid these food and reduce sodium!
Keep Hydrated: Dehydration can be a serious concern. Make sure you’re drinking 8-10 glasses of water each day. It’s not a good idea to drink caffeinated beverages. It is important for all bodily processes to maintain fluid levels. Check you urine too. If your urine is clear and light, then you are most likely properly hydrated. If, however, it is dark, you will need to start drinking more liquids.
Calcium: Loss of bone density causes risk of osteoporoses and fractures. Especially for women 1300mg of calcium is recommended for over 50 women. Calcium rich foods include dairy products, soy milk, fish with edible bones like sardines, dried figs, almonds, kale and broccoli. However, people often find it challenging to consume much calcium per day by eating and drinking. Check with your doctor and see if you should take any supplement.
Good fats and oils:
Lots of people misunderstand that a low-fat diet is the best way to lose weight, more than just the amount of fat, which types of oil you eat is more important. Bad fats increase your cholesterol lever and certain deceases, while good fats protect your health. Nut and seed oils are high in omega – 6 fatty acids and vitamin E. It can act an antioxidant and elevate heart health. In addition the best food course for omega- 3 fatty acids are fish such as salmon and sardines Omega-3 fatty acids can help your brain so that can sharpen your memory and balance your mood.
Eat healthy and stay healthy!