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Nutrition Tips for Seniors

Nutrition plays a big role in keeping people healthy; seniors are no exception to the rule. As you age, it becomes vital for you to have a well balanced diet to keep your overall health in check.

Nutrition Tips


Nutrient Rich Foods


Consuming nutrient rich foods will promote health as it will assist in getting the appropriate proteins, carbohydrates, minerals, vitamins and fats. It is important to know that aging plays a heavy toll on your body. The calorie requirement decreases whereas the nutrient requirements increase or stay the same. On that account, you need to stay healthy by eating nutrient rich foods like:-

  • Lean meats or proteins

  • Low fat dairy

  • Fruits and vegetables that are dark in color

  • Whole grains

  • Beans



Hydration


Another 'feature' of aging is that the signal that makes you thirsty subsides. Some of us, take the time to drink water only when we feel the need for it; thirst. Although, you may not feel thirsty does not mean your body does not require much water anymore. It always requires water!!! Therefore, it is important for you to stay hydrated; try to drink 8 ounce glasses of water and also fruits and vegetables that are rich in water.

Fiber


Fiber rich foods are also vital. Every meal should be prepared with this in mind. Whole grains, fruits, vegetables or beans are some fibre rich foods that you can try to incorporate in your diet more often. Soluble fibers help cholesterol levels. Therefore, you need to focus on foods like oats, oat bran, beans, fruits, vegetables, psyllium, etc that are rich in it.

Supplements


Seniors have difficulties in digesting some of the nutrients. In this case, you can always take supplements. Calcium, Vitamin D andVitamin B12 are nutrients that you can consider to take as a supplement.

Calcium and Vitamin D are primary elements that are required for sound bone health. As you age, the need for these nutrients increases. Once you hit 50, you are required to at least take 1200 mg of calcium per day. This is the equivalent of 4 cups of milk. Many of you will find this quite challenging. Therefore, you can always consult a doctor who can prescribe a calcium supplement for you.

Omega 3 fatty acids, found in fish and flaxseed oil, is another vital nutrient that helps to reduce the inflammation process that can result in heart diseases, cancer and arthritis. Your parent or loved one should be consuming foods rich in this nutrient at least twice a week. If you cannot, try to consult a doctor who will be able to prescribe an omega 3 supplement after assessing your needs.




Exercise


Exercise renders great health benefits and has become very popular in all age groups. Regular exercise will not only prevent weight gain in seniors but also give them a fighting chance to reduce the risk of certain chronic diseases. Staying active through regular exercise will make muscles stronger and keep those joints flexible and mobile.