Healthy diet for older people – Aged people need extra vitamin D and calcium to help the maintain a stronger bone and immune system.
Eating a variety of foods from all food group can help supply the nutrients a person needs as he age. individuals get affected in many ways in their old age and are vulnerable to infections and diseases. Therefore, healthy diet plan and regular physical activity is the only choice they have to combat diseases and old age health problems.
Elderly people face difficulties such as the inability to chew, decrease in appetite and restrictions due to disorders in old age. Therefore, diet in old age should be carefully structured keeping in mind the condition of an individual.
Most aged people experience sudden weight loss. In such a case, a health care provider prescribes a high-calorie diet for them. The primary objective of the high-calorie diet plan is to put on considerable weight and maintaining it.
Eating right doesn’t have to be complicated. Start with these recommendations from The Dietary Guidelines for Americans:
- Eat fresh fruits and vegetables. Eat more dark green vegetables such as leafy greens, broccoli and orange vegetables such as carrots and sweet potatoes.
- Vary protein choices with more fish, beans and peas.
- Eat at least three ounces of whole grain cereal, breads, rice, or pasta every day.
- Have three servings of low fat or fat-free dairy (milk, yoghurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
Physical activity – Balancing physical activity and a healthy diet is the best recipe for health and fitness. Set a goal to be physically active for at least 30 minutes every day; this even can be broken into three 10-minutes sessions throughout the day. For someone who is currently inactive, it is a good idea to start with a few minutes of activity such as walking and gradually increase this time as they become stronger.
Healthy diet for older people
Simple dietary guidelines for aged people
- Balance your food intake with physical activity – the more active you are, the more food you need. keep an eye on your meal portion size, if you are less active, choose smaller serving sizes and add plenty fruits and vegetables.
- Include a carbohydrate food (whole wheat bread, cereal, rice, pasta or potato) at each meal. Choose high fibre options whenever you can.
- Aim for five servings of fruits and vegetables each day. These are packed with important nutrients to help you stay healthy.
- Proteins food help to make new cells and keep your muscles healthy. Stay fit and strong by eating a variety of protein-rich foods each day. Great sources of protein include lean meat, poultry and fish. Salmon, sardines, trout, fresh tuna and kippers are packed with heart-healthy omega 3 fats. Eating beans, eggs and nuts is a simple way of boosting the protein in your diet.
- Keep your bones healthy by having three servings of low-fat dairy foods (milk, yoghurt and cheese) each day. Dairy foods with added calcium and vitamin D are better. Look out for these in the supermarket as fortified foods.
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- Choose heart-healthy fats. We all need some fat in the diet, but it is a case of choosing the right type which include; Monounsaturated fat found in olive oil, peanut oil and rapeseed oil, unsalted peanuts, cashew nuts and almonds. Polyunsaturated fat found in oily fish (omega 3 fat), sunflower oil (omega 6 fat), sesame oil, flaxseed oil, walnuts and hazelnut. Note: Remember all types of fats and oils contain the same amount of fat and calories. They can lead to weight gain if used in excess.
- Use less salt. Too much of salt in the diet can contribute to high blood pressure which in turn can lead to stoke or heart disease.
- Limit amounts of foods high in empty calories like biscuits, cakes, savory snacks (crisps and peanuts), sweets, confectionery. These foods are rich in calories, fat, sugar and salt. So, remember – not too much and not too often.
- Stay hydrated! Among other things, dehydration causes tiredness, dizziness and constipation. Get plenty of fluids on board every day. As a general guide, about 8 glasses a day should be adequate.