WEIGHT GAIN DIET TIPS FOR SENIORS

As you grow old, some elders face serious problems like weight loss, which results in weakness and nausea. Underweight elderly are at risk of nutritional deficiencies, lower immunity and high risk of death due to lack of energy in the body.

Gaining weight could lead to fresh mind, active body and longer and fit life. A proper weight as per your height and body structure can promote functionality in the elderly and helps in healing faster. An under-nourished body could lead to malnutrition and sickness.

Weight loss despite eating is the sign you are ageing and you need to focus more on your diet chart. No matter what the cause is, underweight people above the age of 50 should gain weight to revitalize their physical and mental state.

To gain weight, you need to follow a detailed senior diet chart on what, how, when and in what quantity to eat.  Here are proven tips for gaining weight after 50:

• Increase the calorie content of existing meals and snacks. Regardless of what you are eating, add olive oil to it. You can mix olive oil to the pasta, apply peanut butter to taste and add milk powder to mashed potatoes. Also, considering using whole milk to prepare soups and hot cereals. These inclusions are good for senior fitness.
• Keeping your body hydrated at the age of 50 and above is good for senior health. Drink as much water as you can. In a day it is mandatory to drink more than 5 liters of water. Also, drink smoothies made with frozen fruit, mil powder, whole milk and honey.
• If you have poor appetite, divided your meal. Consider eating at frequent intervals. Try six to eight small meals in a day. Use a nutritional supplement for some of these meals.
• It is believed that sweets lead to weight gain. However, it is important to eat healthy sweets like puddings, custards and muffins. You can try sweets made from dry fruits or whole grains. These items are good for health and tasty to the tongue.
• Always shop for fresh eating items like fresh fruits, dairy products and vegetables. Gaining weight does not mean you should eat fried items or fatty food to increase weight faster. Avoid these items completely to stay fit yet healthy.

Eat healthy, stay fit!

Author Bio:

Andy Asher is an ace author and Editor-in-chief of Active Seniors HQ with handful experience in blogging on the matters referring Senior Fitness and senior health.

Source: http://vitalhealthinfo.com

Diet dos and don'ts for senior citizens

As you age, your needs for nutrition increase. Your body is in a degenerative mode.

Growth of cells and tissues is slow but repairing of tissues is at a higher rate.

You suffer from low immunity, poor digestion, weak bones and muscles and fatigue. Activity of the body reduces and you may be a victim of metabolic disorders like diabetes, osteoporosis, arthritis, high blood pressure or high cholesterol, etc. All this does not mean that you have to eat less. Eating right becomes more important than eating less.

Requirement of vitamins, proteins, minerals, fluids and carbohydrates changes in old age. And all these nutrients have to be packaged in easy-to-digest and easy-to-absorb, small frequent meals which are spread out and spaced well over the entire day.

Ageing is a process, which is associated with a lot of free radical release in the body. It is also called as oxidation of cells. Weak muscles, graying and falling of hair, reduced skin tone, susceptibility to colds and coughs and lack of energy are symptoms of oxidation. Vitamins like vitamin E, C, A and some minerals are essential in right quantities to reduce the ill-effects of free radicals in the body.

At times, food becomes very important during old age as that is the time when you can spend some time with the rest of the members of the family. Women especially should be very careful about their diet in old age. Due to menopause, the ability to absorb calcium reduces and they may get weakness in joints and susceptibility to fractures very easily. Food cooked should be soft and easy to chew, in case there have been teeth extractions or dentures are being used.

Tips to right eating in old age

- Add plenty of natural colour to your diet. Two to three meals of seasonal fruits will work as antioxidants and prevent constipation.
- Egg whites are a good source of protein important for repair of worn out cells and tissues. For vegetarians, paneer made from low-fat milk is good substitute.
- Use of mustard oil or olive oil is a good cooking medium as both prevent high cholesterol and improve good cholesterol in the blood.
- Six to seven small meals in a day aid digestion, absorption and prevent fatigue.
- Vegetables soups without cream and thickening agents are a healthy meal to be taken as a supper.
- Always leave your home with a small healthy snack in your bag, to avoid eating out.
- Avoid processed foods with artificial colours and preservatives.
- Potassium-rich foods like cumin seeds (zeera), sweet limes, fenugreek seeds (methi) and coconut water are good for muscular flexibility, prevent water retention and swellings. They also contribute to maintain blood pressure.
- For a high dose of nutrition, add curd to the dough for rotis to improve the biological value of the cereal, and to keep them soft.
- Oats porridge is an excellent breakfast for seniors.
- Drink about 15 glasses of water in a day to prevent dehydration. In old age, muscle density reduces and susceptibility to dehydration is always very high, especially in summer.
- Do not overcook the food to make it soft as by doing so one destroys vital nutrients. Instead, select foods which need less time to cook.
- Also, exercise regularly, stretch and do yoga to ensure absorption of nutrients well.

In case you suffer from any medical disorder, consult a professional nutrition consultant for your individual requirement.

Source: timesofindia