Eating Healthy at 60!

May 14, 2014

For adults over 60, the benefits of healthy eating include – resistance to illness and/or disease, higher energy levels, faster recuperation and better management of chronic health problems.  On the other hand, eating well can also render positive outlook and emotional balance in the elderly. Eating healthy does not require us to diet and sacrifice, but on the other hand it is all about eating fresh and colorful food in the company of friends and family.

Eating healthy foods daily provides with essential nutrients, fiber and calories that our body needs.  The amount of eating depends on age, gender, height and weight and also on the level of our physical activity.  A person who is more physically active can afford to eat more calories without gaining weight.

Healthy eating at 60

Tips for Better Elderly Nutrition

Although eating healthy is not good only for the elderly, but is good for everyone at any age.  A balanced diet including a lot of fruits and vegetables, calcium rich foods like meat, fish, eggs or vegetarian protein like lentils, beans etc. goes a long way to keep the elderly in a good health.

  • Increase the vegetables and fruits consumption – Since our childhood we have all been taught that the fiber, vitamins and enzymes present in fresh plants is best for us so it is safely a better food choice for the elderly too. If they are not able to eat their vegetables raw, they can be made softer by steaming so they are easy to chew.
  • Stay hydrated – It is very important for the elderly to maintain their fluid levels because as we age, we become more susceptible to dehydration and as a result our bodies tend to lose the ability to regulate the fluid levels and our sense of thirst may also not be as sharp.
  • Adopt whole grains – When making decisions about which breads to choose, always go for the ones higher in whole grains.  Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber.  Older adults typically need 6-7 ounces of grains each day.
  • Protein intake – Adults over 50 need about 0.5 grams per pound of bodyweight.  Simply divide your bodyweight in half to know how many grams you need. By this calculation a 130-pound woman will need around 65 grams of protein a day.
  • Calcium composition – Maintaining bone health for everyone depends on their intake of food rich in calcium like milk, yogurt or cheese or broccoli, almonds or kale.  Older adults need about 1200 mg of calcium a day.

Simply put, older adults need to ensure that their diet contains variety of nutrients. A balanced diet with salt in the meals is another way to make them healthier and also to make you live longer and stronger. Good nutrition keeps muscles, bones, organs and other body parts strong for a long time.

Vitamins boost immunity and fight the redundant toxins.  A proper diet reduces the risk of heart disease, stroke, high blood pressure, Type-2 diabetes, bone loss, cancer and anemia.  People who eat brightly colored fruits, leafy vegetables and fish and nuts can also shun their risk of Alzheimer’s disease.

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