At every stage of life The diet affects not only well -being, but also the proper functioning of the body. Food complements the deficiencies of vitamins and minerals, it is full of building blocks and nutritional ingredients. Seniors, i.e. people over 60, have specific nutritional needs. They result from natural metabolic changes and diseases typical of their age. What should the senior diet look likethat he would enjoy good health as long as possible?
Above all The senior diet should be diverse, well balanced and rich in nutrients. It is best when it rests on 4 or 5 smaller meals a day (breakfast, second breakfast, lunch, tea and dinner). The regularity of the dishes consumed and not being important is important. The total caloric content of all dishes on average should not exceed 1500 – 2000 kcal, although it mainly depends on the level of physical activity of the senior.
In the menu of people over 60 years of age They should be:
- whole grains (including bread, pasta, porridge) – they will provide energy and improve digestion,
- Vegetables and fruits (preferably those with a high content of fiber and vitamins, and a small amount of sugars) – they will add energy, rejuvenate appearance and improve concentration,
- lean protein (fish, low -fat meat, poultry, legumes) – they will be a building material for strong bones and strong muscles,
- dairy (milk, yogurt and cheese) – calcium treasury that will support bone health (especially important with osteoporosis),
- Healthy fats (nuts, seeds, olive oil and avocado) – will take care of the heart.
In turn, in the senior diet should be limited:
- sugar (including sweets) – increases the risk of developing diabetes and accelerates weight gain,
- fatty and fried dishes – they are usually hard to digest, increase cholesterol and burden the digestive system,
- processed products (fast food, but also ready -made delicatessen dishes) – their composition contains a lot of unhealthy fats, preservatives and salt (which is badly affected by the condition of the heart),
- sun – excess of this ingredient leads to hypertension,
- alcohol – It can increase the pressure, burden the liver and digestive system, and above all interact with drugs (reduce their effectiveness or multiply their action and destroy organs).
A proper diet for a senior is crucial to maintain vitality and good overall condition. However, it is worth remembering to supplement if it is necessary and the doctor recommended it. In Poland, most often older people complement deficiencies: vitamin D (supports the immune system and healthy bones), B vitamins (caring for the nervous system) and omega -3 (improving brain and heart work) – but always after consulting a doctor.
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People over 60 should be interested in cauliflower. The vegetable has a lot of nutrients that will help them maintain good health. Here are 10 reasons why seniors should eat cauliflower:
1) Supports brain work
The B vitamins contained in the vegetable improve the functioning of the nervous system. The most important thing is choline, i.e. a compound (often called vitamin B4), which supports the creation of neurotransmitters. Consequently, memory and concentration improve. Cauliflower is therefore particularly important for seniors who, with age, naturally slow down cognitive processes.
2) Takes care of heart health
The vegetable is a source of dietary fiber and strong antioxidants. They help reduce cholesterol, thanks to which the risk of many cardiovascular diseases (including atherosclerosis or heart attack) is reduced.
3) Anti -inflammatory
Cauliflower includes, among others anti -inflammatory compounds. Regular consumption of vegetables can help to fight mild inflammation. It can also reduce the persistent symptoms of chronic diseases, such as rheumatoid arthritis.
4) Strengthens immunity
Cauliflower contains vitamin C, which is a strong antioxidant. It strengthens the immune system and helps the body to fight infections.
5) Improves digestion
Dietary fiber, supplied to the menu thanks to cauliflower, works well on the intestines. It regulates their work and prevents constipation, which is a common condition of the elderly. Of course, it should not be eaten in excess, because, like any vegetable from the brassica family, it can bloom a bit.
6) Helps to control the weight
Cauliflower is low in calories (about 25 kcal in 100 grams), but at the same time very filling. It contains dietary fiber, which – after a meal – inhibits the desire to eat. This helps to keep your dream figure.
7) Supports bone health
The vegetable has both vitamin K and small amounts of calcium. Both substances stimulate bone mineralization and reduce the risk of osteoporosis.
8) Protects against cancer
Cauliflower contains phytos components with potential anti -cancer properties. They reduce the harmful effects of free radicals and symptoms of oxidative stress. Therefore, they delay the aging process and reduce the risk of developing civilization diseases, including Cancer.
9) Protects against diabetes
In the elderly, the risk of developing diabetes increases. So it’s important to eat low carbohydrate dishes. Cauliflower does not rapidly increase blood sugar levels because it is characterized by a low glycemic index (IG = 15). It can be consumed by seniors with diabetes or insulin resistance.
10) Easy to prepare and eat
In addition to the health -promoting properties of cauliflower, the simplicity of preparation and wide use in the kitchen are not without significance. Often, the senior has no strength to cook or dreams of a diverse diet. Cauliflower is an ingredient that will never get bored in the kitchen, and in addition it will be pleasant to eat for people with teeth problems. It can be eaten raw or, cook (in water or steamed), blend cream or purée for a delicious soup. Fresh cauliflower is becoming more and more likely to crush into small pieces and them instead of rice in the company of meats or vegetables.
Source: NowowoPuje.pl, Polsatnews.pl
