Seniors could immediately feel better and remain healthy for the long-term by incorporating healthy foods into their diet. Physical activity and a balanced diet contribute to an improved quality of life as well as enhance independence while aging.
Food Pyramid Guidelines for Senior’s
Fruit – Concentrate upon whole fruits instead of juices for more vitamins and fiber and try to get about 1 ½ to 2 servings per day. Break the banana and apple routine and try color-rich selections such as melons or berries.
Vegetables – Color will be your credo within this category. Select rich, dark, anti-oxidant, leafy greens like broccoli, spinach and kale as well as yellows and oranges like yams, squash and carrots. Consume 2 to 2 ½ vegetable cups per day.
Calcium – The aging bone health will depend upon enough calcium intake to avoid bone fractures and osteoporosis. Seniors require 1,200 milligrams of calcium per day through sources such as cheese, yogurt or milk. Non-dairy foods involve kale, almonds, broccoli and tofu.
Grains – Be wise with your carbohydrates and select whole grains instead of processed white flour because it has more nutrients and higher fiber count. If you aren’t certain, search for breads, pasta, and cereals which list “whole” within the ingredient listing. Seniors require six to seven ounces of grains per day. For reference, 1 ounce is around one slice of bread.
Protein – The elderly require around .5 grams of protein, per pound of body weight. Divide the body weight in half in order to understand how many grams are needed. One 130-pound lady needs about sixty-five grams of protein per day. For instance, one serving of tuna possesses forty grams of protein. Find additional sources of protein when you eat more seeds, milk, cheese, nuts, eggs, beans, peas and fish.
Important Minerals and Vitamins
Water – The elderly are prone to dehydration due to their bodies losing some of their capability of regulating fluid levels and their sense of thirst will be dulled. Place a note within the kitchen that reminds you to drink water each hour and with meals to prevent confusion, constipation and urinary tract infections.
Vitamin B – Following the age of 50, the stomach will produce less gastric acid and makes it hard to absorb the vitamin B-12 that’s required to assist in keeping nerves and blood vital. Obtain the advised daily consumption of (2.4 mcg) of B12 from a vitamin or fortified foods.
Vitamin D – It’s important for absorbing calcium—via sun exposure and foods (fortified milk, egg yolk and fatty fish).
About the Author: Aaron Garcia is an elder care expert with experience in managing diet and nutrition in the elderly. Aaron recommends adjustable electric beds when caring for the elderly in-home, as well as other home care items.