It is a known fact that your body will inevitably change as you grow old. The nutritional needs of the elderly are far different from that of the middle-aged adults, teenagers, and children.
Changes that are related to age can have an adverse effect on the way your body responds to food processing. This can influence your dietary needs, thereby affecting your appetite. Some of the ways by which these changes can affect your body is:
It slows down your body metabolism.
It changes the functioning rate of your digestive system.
It changes your appetite.
It affects your feelings and emotional health.
Eating Plans for the Elderly
A balanced diet filled with essential nutrients can contribute in warding off potential health challenges that are rampant in the lives of the elderly people. Examples of these health problems are; constipation, diabetes, heart problems, high cholesterol and high blood pressure. Nutritious diets will also aid you in maintaining a healthy fitness.
A National Institute meant for the Aged recommends two options for the elderly:
The USDA Food Guide Plan For MyPlate: This food guide tip helps to improve the functionality of the body system of the elderly. It includes;
• Consume more of vegetables and fruits.
• Eat more of whole grains than other types of grain.
• Enjoy your meal, but don’t eat too much.
• Go for foods that contain low sodium.
The DASH Diet: The DASH food guide for the elderly is meant to reduce high blood pressure. It lays more emphasis on foods that are friendly to the heart. Their plans include;
Beans and Meat: 6 ounces or less of meat, fish and chicken plus 4 to 5 servings of seeds, nuts, or dried beans each week
Grains: 7 to 8 ounces of whole grain
Diary: 2 to 3 cups of milk
Fruit: 2 to 2.5 cups of the juice
Vegetables: 2 to 2.5 cups of the juice
Oils: 2 teaspoons of fresh oil
Healthy Tips to Enhance Your Nutritional Health as an Elderly
Let’s look at some of the healthy tips that can boost the activities of your body system as an elderly:
• Avoid Saturated fats: Try hard to avoid saturated and trans fat. Always go for healthy fats found in nuts, seeds, avocados, vegetable oils and fatty fish.
• Drink juice regularly: The dietary guide suggests a sufficient intake of 100% fruit or vegetable juice for both children and adults. Taking 5 to 6 ounces of 100% juice can supply the body with many essential nutrients essential. Juicing will be of great benefit to you. You can make use of the some of the best masticating juicers. It makes the juicing process to be easier than the centrifugal juicer.
• Drink healthy liquids: Water is very vital for healthy living. Ensure that you drink enough amount of water and other beverages that are non-caffeinated. Also, eat foods that have high water content.
• Consume more of lean protein: Fortify your body system with lean proteins like fish, eggs, beans, lean meats, chicken, and nuts.
• You need calcium: Every human needs calcium for the protection of their bone and teeth, but the elderly ones need it as serious as possible.
• Look for B12: As an elderly, look for foods, which are packed with vitamin B12. Your body needs it. You can get more of it from supplements.
With the tips mentioned above, you can alter your diet, and this can have a significant effect on your aging health. It is a beautiful idea to start following it carefully and gradually.