Diet/ Nutrition/Fitness Consultant
Healthy eating does not mean dieting or starving. A balanced diet and regular exercise is the key to keep elders healthy.
Here are some tips that will help you know what your elders should eat to stay healthy.
1. As you age, adequate calcium intake is required to prevent osteoporosis and bone fractures. The requirement of calcium in elders is 1500 mg/ day.
1 cup of milk i.e. 250 ml of milk will provide 300 mg of calcium. Similarly 100 grams of curd will provide 120 mg of calcium. Include low fat milk or use cow milk and milk products after removing the cream.
Therefore, regular calcium intake from the diet and calcium supplements is required for the elders daily.
Vitamin D supplementation is also essential for calcium absorption and healthy bones. Ragi (known as nachni in Marathi) and green leafy vegetables are also good sources of calcium.
2. Have more of vegetables and fruits daily: Fiber and vitamins in fruits and vegetables are helpful in preventing constipation and other digestive problems commonly seen in elders. So they should have 3 servings of vegetables and 2 servings of fruits daily.
3. Elders should have small, frequent meals as it ease digestion and is also helpful for those who have lost appetite due to medications, etc.
4. As we age, our body produces less of stomach acid that is required for absorbing essential vitamins like vitamin B6 and B12. So avoid fried foods because it all the more decreases secretion of acid in the stomach.
5. Walking/ yoga/ light exercises should be done regularly. These can also be divided into 3- 4 segments of 15 minutes each daily.
6. Drink plenty of water (about 15 glasses) daily to avoid dehydration especially elders who have more of tea/ coffee.
7. For those with dental issues, preparing soft food is necessary but do not overcook the food as it causes loss of nutrients.
8. Avoid having more of salt in your diet and avoid salty pack and processed foods to avoid high blood pressure.
9. Choose whole grains instead of maida that has good amount of fiber.
10. Avoid skipping meals, as it makes you feel sluggish and makes you select unhealthy foods throughout the day.
Moreover, eating alone sometimes makes it easy to have unhealthy foods, while eating with others makes you enjoy meals and eat better. So avoid eating alone.
11. Reduce the intake of sweets and when snacking, choose nuts like almond and walnuts that provides you protein and healthy fats.
12. Egg white is a good source of protein which can be taken daily. For vegetarians, paneer made from low fat milk can be a substitute.
Source: http://www.mylifecare.co.in
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