People over 70 have special needs when it comes to nutrition.
With an overall decline in physical activity, older adults require fewer calories per day.
Consequently, the nutritional content of the calories that are eaten become important. Choosing foods wisely can help older adults achieve better nutrition.
Fruits and vegetables are vital to your health. Eating at least five servings a day using a wide variety of fresh fruits and vegetables are recommended. They give you vitamins, minerals, fluids and fiber which are all essential for well being.
Fiber rich foods should be eaten throughout the day. Whole grain foods and fresh fruits and vegetables contribute to your total fiber intake. Fiber keeps you regular and can decrease the risk of chronic diseases.
Drinking enough fluids each day is often difficult for older adults since they do not feel thirst as they once did even though they may not be hydrated. Sometimes foods can contribute fluid to the diet such as lettuce, vegetable juice and soups.
Special attention should be given to consuming enough calcium with vitamin D as well as other vitamins and minerals such as B12, folate and iron. You may need to discuss with your doctor if supplementation is needed. Eating foods rich in these nutrients is the best way to stay healthy.
If weight control is an issue, regular physical activity is essential. Daily activity can make you feel better and improve your life.
Drinking alcohol in moderation and not using tobacco has been shown to help prevent chronic disease. Some medications effectiveness can be reduced with alcohol.
Reduce the amount of salt in your diet. Using alternate seasonings to spice up your life instead of salt will payoff in controlling your blood pressure. Taste sensation can decline with age and medications, so look for ways to add a zest to your foods.
Storing and preparing your foods safely can prevent food borne illness. Store leftovers quickly, heating foods thoroughly and keeping work areas clean can help.
Choose foods that are low in fat and cholesterol. Try to avoid trans-fat in the foods you buy. Reducing the amount of fried foods you eat can greatly reduce your overall fat intake. Try grilling, baking and roasting as a low fat alternate.
It is never too late to make changes in your diet that could change your life for the better.