The key to being healthy is to eat right and get plenty of exercise. As we age, the body tends to slow down, so getting enough exercise isn’t always possible. That doesn’t mean you should stop exercising just because you’re not able to do what you used to–but your exercise regimen may have to change. So should your diet. As your body ages, it may undergo a variety of changes, so your nutritional needs may be different. Following are a few nutrition tips for seniors.
Eat Whole Grains
One way to make sure you’re eating healthy and getting the nutrition you need is to include whole grains in your diet. The National Institute on Aging has recommended that at least half of your daily intake of grains be in the form of whole grains–the whole grains in pastas and cereal contain more nutrition per serving than refined grains and will help sustain the correct amount of blood sugar you need, which will give you more energy.
Get Lots of Fiber in Your Diet
Whole grains contain a great deal of fiber, which should also be an important part of your diet. Fiber-rich foods, such as fresh fruits and vegetables, and beans, can help you feel like you’re full for a long period of time, so you’re not constantly snacking on unhealthy foods. High fiber foods can also help manage high cholesterol and prevent constipation. It would be a good idea to have a source of fiber in every meal you eat.
Include a Source of Calcium in Your Diet
As you age, your body undergoes a variety of changes. Among them is its propensity to absorb the calcium in your bones, which can make them weak, brittle, and susceptible to breaking. Including a source of calcium in your diet is important in order to replace the natural loss. Foods such as milk, cheese, and yogurt are rich in calcium, as are leafy green vegetables. You can also take a calcium supplement to make sure your body will replace the loss of calcium in your bones.
Drink Liquids
The aging process also takes a toll on your ability to regulate the fluid levels in your body. As a result, you could become dehydrated. Drinking plenty of fluids is recommended to alleviate this problem. Being properly hydrated will help reduce the likelihood of constipation and help prevent urinary tract infections, which can be debilitating. Make sure you drink plenty of liquids throughout the day to help ensure you’ll remain healthy.
Reduce the Intake of Sodium
It would also be a good idea to reduce the amount of sodium you have in your diet. Although sodium, also known as salt, enhances the flavor of your food, too much of it is bad for the body, especially as you age. In order to give your food a bit more flavor, you can try a number of different seasonings that don’t contain salt, or at least have a minimal amount. When you’re shopping, pay attention to the list of ingredients in such things as soup, bread, frozen meals, and canned vegetables. Pick the product that lists a lower amount of sodium content than competing products in order to reduce your intake of sodium.
Eat a Balanced Diet
As you age, it becomes even more important to eat a balanced diet than it ever was before. Making sure you receive the correct amount of each food group will help you get healthy, and stay that way. Your daily diet should include the proper amounts of grains, fruits and vegetables, meats and beans, dairy products, and oils. Even though it gets a bad rap, your body also needs fat to help it stay healthy. Of course, the fats need to be in the form that is contained in avocados, nuts, or vegetable oils, and not saturated fats.
See Your Doctor
In order to assure that you’re getting the right amount of foods, as well as the right types, you should see your doctor and have them work up a healthy diet plan for you. Seeing a doctor on a regular basis is extremely important as you age. Their examinations will reveal whether or not you’re in need of any special additions to your diet, or if you need to reduce your intake of certain foods.
Guest post from Finley Crest. Finley writes for SeniorCare.net
