Eating the right things should be easy, but also fun. Let us guide you through the maze of food choices to ensure you have a healthy diet into the old age.
Eating a well-planned, balanced mix of foods every day has many health benefits. Healthy eating can be a challenge as we age. Often problems center around underlying health conditions. It is important that older adults learn methods for healthy eating. Eating regular meals and snacks is a good habit. If you get used to missing meals,or eating unhealthily, you may start to feel tired and depressed.
Eating well gives you the nutrients needed to keep your muscles, bones, organs, and other parts of your body healthy throughout your life. These nutrients include vitamins, minerals, protein, carbohydrates, fats, and water. Your appetite might also change and some food that you used to love might not agree with you anymore, and here is a list of nutrients that your body will need if you plan on living well into the old age.
The importance of calcium foods is emphasized during our whole lives, and it is especially important for children that need it in order to develop all the bones, and older people – that is you – if you want to fight different problems with your joints and diseases related to bone loss. Osteoporosis is usually related to women, but it can also present some kind of problems to men, too, and a healthy diet with a lot of calcium will prevent and slow down any bone-related illness. Calcium can be found in most dairy products, so it is a good idea to eat a lot of milk, cheese or yoghurt, but it can also be found in fish. The ideal amount a healthy person needs daily is about 700 mg of calcium.
The best way to increase your fibre intake is to have oats/grainy-brown cereals for breakfast, and then lots of fruits and vegetables/salads throughout the day in any way you like. Fruits can be tinned, stewed, mashed or baked; vegetables can be tinned or from frozen, in soups/stews or as sides. Drinking enough helps fibre to fill out. If being constipated is a problem, choosing a bran cereal for breakfast is helpful, as is choosing wholemeal bread.
This is a good antioxidant that will ward off a lot of infections and will speed up healing, but it is probably most famous for its use when fighting the common cold. It is really common in nature, especially in fruits and vegetables, so you will probably get enough of it if you have a diverse diet. There is a lot of it in citrus fruit, as well as in peppers and tomatoes. It is important because, like many other vitamins, it cannot be naturally produced in our body, so we need to introduce it via our diet.
This vitamin is extremely important for different bodily functions, and it plays an important role in the formation of blood cells and it benefits the nervous system. Some B vitamins are related to slowing down the development of certain diseases related to the central nervous system, such as Alzheimer’s. The lack of this vitamins will also do a lot of damage to your immune system, as it is an important ingredient for creation of antibodies that fight off infections and illnesses. These tablets can be bought in any supermarket store, but you should always ask your doctor about a recommended dosage.
Proteins are building blocks of our body, they are especially important for our muscles and other internal organs. A recommended daily intake is about 1 grams of protein per kilogram (which is more than required for a middle aged person). Proteins can be hard to obtain, as they are mostly found in animal meat or egg whites, not in pastas or other foods we consume daily, and can be quite expensive if you’re looking to buy them as a dietary supplement. Always look at the ingredients label if you want to know how much protein does a particular product contain.