A healthy diet is important no matter how young or old we are. Eating the right foods helps to keep the body strong and disease free, the mind functioning at its best and the energy level high as the years go by.
Five important food groups to eat plenty of every day (with the exception of fish which should be consumed 2-3 times a week) for ideal health are the following:
1. A variety of fruits and fresh or frozen vegetables especially those with rich color. Berries and dark green leafy vegetables especially contain antioxidants to help fight off cancer cells and vitamins needed for optimal cell function.
2. Milk, cheese and low fat yogurt are very important because they contain calcium and vitamin D which are both important to keep bones strong which helps to prevent hip and other bone fractures due to osteoporosis. As people age it gets harder for their bodies to produce vitamin D from sun exposure.
3. Whole grains such as whole wheat bread, oatmeal, rice, pasta and quinoa contain B vitamins which are important for energy and producing red blood cells which carry oxygen to all the organs. Whole grains are also high in fiber which is crucial for healthy bowel function.
4. Lean protein such as fish, chicken, turkey, beans, legumes, nuts and dairy products are essential for muscle function. Beef and pork contain saturated fat which contributes to high cholesterol so should only be consumed in moderation.
5. Fish is recommended 2-3 times a week. Salmon, tuna, mackerel and sardines are high in omega 3 fatty acids which are good for the heart and are natural anti-inflammatories.
Three balanced meals a day and if necessary, one high protein snack in between meals should be the goal for the elderly. If weight loss is recommended a high protein and low calorie diet is the way to go to lose pounds while also maintaining muscle mass and bone health.
Lunch is often the largest meal of the day in the elderly but it depends on lifestyle. It is important to keep portion sizes small to maintain a healthy weight. One fist size portion of food is recommended for women and a two fist size portion at meal time is recommended for men. Portion size may be need to be smaller for some elderly because they may not be as active as younger people.
Moderate intensity exercise such as brisk walking is recommended for 30 minutes at least 5 days a week as tolerated for overall health and to keep energy levels up. Regular exercise helps to prevent diseases such as diabetes, high blood pressure and high cholesterol which all can lead to heart attack and stroke.
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