The proper diet is helpful in maintaining the quality of life for all ages. In all cuisines, a balanced diet is given its due importance. The elder age is associated with reduced metabolism; therefore care should be taken about the food intake. Therefore, senior people are to be given special care in their food choices to ensure a proper and healthy life. Here are some of the points to give attention to.
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Eat quality meals
Go for a healthy and wholesome meal with lots of grains, pulses, and vegetables. Try to have a meal with 50% vegetables, 25% of whole grains such as brown rice, quinoa, or whole-wheat bread. The remaining part must be filled with proteins. Go for lean proteins such as eggs, chicken, beans, poultry, or fish.
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Choose fats carefully
Fats are not all bad, as they have the highest calorific value in all dietary nutrients. However, in senior age, the strength of metabolism is reduced, and therefore, fat content in the general diet has to be chosen carefully. Use olive oil, canola oil, peanut oil as the cooking medium. For accompaniment with bread, go for peanut butter instead of normal yellow butter. Eating nuts like almond, macadamia, and groundnut is a good source of “good fat.” In heavy meals, go for fatty fishes like salmon, mackerel, and sardines. It is best to keep the consumption of unsaturated fats like red meat to the minimum.
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Eat more fibers
Fibers help in keeping a functioning bowel movement and limit food intake. At an old age, it is best to eat right rather than more. The recommended intake value of dietary fiber for 50-year-old adult males should be 30 grams each day, while the female body requires 21 grams daily. Although, water intake should also increase as increased fiber intake can lead to constipation and reduced bowel intake. Most fruits, legumes, whole grains, and vegetables consist of a good amount of fibers. Nut or seeds are also okay, but if you have teeth problems, go for beans and whole-grain bread.
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Control the portions
Always have a balanced meal in terms of nutritive values. If you want to maintain your weight, go for a reduced portion size in place of cutting off the important components. If your weight is needed to be increased, increase your portion size and intake. It is best to not go for a diet of saturated fats and foods with added sugar if you have to add some bulk to your body.
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Maintain a routine
Keep a diet chart that keeps pace with your hunger. If you are hungrier in the morning or during the day, then go for a heavy breakfast, with proteins, fibers, and fruits. Have a little less food in the afternoon, and have an extremely light dinner. With all the meals, remember to have an adequate amount of water.
In conclusion
In addition to maintaining a healthy diet, the senior people will need to exercise also to speed up the metabolism and strengthen their muscles. Regular exercise helps in keeping a healthy appetite.
