The aging process is a natural part of life, but through appropriate habits it can be slowed down a bit and at the same time improve the quality of daily functioning. One of the key issues after the age of 60 is A properly balanced diet that will help you enjoy health and energy as long as possible. What product groups should be remembered when composing a diet for a senior?
The senior diet after the age of 60 should be primarily balanced and full -fledged, So rich in ingredients that not only improve mood and add energy, but also affect the delay of aging. To this end, it is worth taking care of, among others Appropriate supply of protein and calcium -rich products.
Protein is a key building blockwhich is particularly important with age, when muscle mass naturally decreases, and the body’s fitness decreases. In addition, protein supports cell regeneration. It is therefore recommended that at this age Each meal provided about 25-30 g of high quality protein. It can be found in lean meat, eggs or legumes.
Another issue for health after the age of 60 is required Calcium supply, as the risk of osteoporosis and fractures increases with age. Therefore, calcium is of key importance here, which will also take care of the skin’s condition and the functioning of the heart or nervous system. Low -fat dairy products are considered a good source of calciumdeciduous and legumes, as well as nuts and seeds, which are additionally a source of alpha-linolenic acid.
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A real treasury of health, which is still too rare in the diet, are and seafood, i.e. the source of many vitamins and minerals, but above all omega-3. These support the work of the heart and the brain. In addition, they have anti -inflammatory and help maintain correct vision. In every senior diet, there is a place for fish such as salmon or mackerel, At least twice a week.
The real “must-have” in the senior diet is also avocado, which is rich in healthy monounsaturated fats. They support heart health, have anti -inflammatory and also They help reduce the level of “bad cholesterol”. This is a must -have element of every diet over the age of 60, which can be consumed in many ways.
And finally The basis of a balanced diet of all ages, namely fruit and vegetables. Their regular consumption is the basis of well -being and health. The more colorful on the plate, the better. It is said that Each meal should be enriched with fruit and vegetables. This helps maintain normal weight, improves digestion, strengthens immunity and provides the body with valuable antioxidants. A wide selection of fruits and vegetables is available, so meals can be extremely colorful and varied.
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