Good nutrition is the basis of healthy aging, of needs seniors At the same macronutrients, carbohydrates, proteins and fats that young people need, however, meeting these needs can be more difficult due to the changes that occur in an aging body. With these important physical changes, here are some helpful tips. to eat, according to what is published by the site ” health news“.
slowed metabolism
The rate at which your body converts food into usable energy is a metabolic process called calories. Total fuel demand decreases with age, partly due to decreased activity and muscle mass. The calories you need depend on many factors, including not only your age but also your body type and state of health.
Advice :
Ask a registered dietician to determine your specific calorie needs to maintain a healthy weight.
Loss of muscle mass and bone density
From around the age of 50, humans lose muscle mass at a rate of one to two percent per year.After this age, researchers estimate that up to 13 percent of people between the ages of 60 and 70 and up 50% of those over 80 are generally affected.
Postmenopausal women are at risk for bone loss. However, the National Institute on Aging reminds us that between the ages of 65 and 70, the loss rate is the same for men and women..
Protein is essential for building and maintaining muscle and bone, overeating can be tough on the kidneys, so high-protein diets aren’t always recommended.
Advice :
Choose a low-fat protein like chicken, turkey, fish, or skinless beans to cut down on calories. Fortified cereals and milk, including non-dairy alternatives, help meet the need for calcium and vitamins B and D. Talk to your doctor before adopting a particular diet or adding supplements .
lack of activity
Aging can mean decreased activity for a variety of reasons. Obesity reduces mobility and problems such as:
Chronic pain caused by spinal or joint problems
fall injuries
Alterations of the intestine and bladder
Side effects of drugs
Advice:
To maintain stamina, carry fruit or complex carbohydrates like whole grain crackers and chickpeas, and consider substituting low-fat, low-cholesterol foods like vegetable oil, vegetable protein, and low-fat milk. Get your omega-3s from salmon, walnuts, and flax seeds.
Decreased smell and taste
The decrease in the sense of taste and smell can be gradual, when it occurs, there is a direct and negative effect on a person’s reaction to food, the elderly consume a lot of fat, sodium and sugar, possibly to increase the pleasure of to eat.
Advice :
To make food more pleasing to the eye, incorporate brightly colored foods that are rich in natural sweetness and nutrients, such as apples, berries, carrots and peppers as snacks or toppings. Instead of sugar and salt, use citrus fruits, spices or herbs. aromatic to add taste.
– slowed digestion
Unfortunately, the teeth and gums deteriorate with age and the digestive system is less efficient. Vitamins and nutrients are not absorbed well, and medications can exacerbate the problem. Depending on other medical conditions, the energy required to chew and swallow food is an obstacle to completing a meal Constipation is a common problem, often exacerbated by insufficient fluid intake, causing poor appetite.
Advice :
Get dental checkups Water is the key to a healthy digestive system Avoid fried foods and those low in fiber Foods rich in fiber include dark green leafy vegetables Beans such as lentils and peas Fruits such as pears, apples and avocados Pasta whole wheat.
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