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Nutritional Tips for Senior Citizens
Staying healthy is what your body demands when you age, for instance, some elders may require fewer calories, while some older seniors may need more proteins. It is essential to maintain balance as the body goes through different changes and it needs to get enough nutrients.
Maintaining a balanced and healthy diet is all about providing the necessary nutrients to your body. Various nutrients like proteins, vitamins, carbohydrates, minerals, fats, and water help your body grow and function well.
Also, senses weaken, metabolism slows down, and there are high chances of developing chronic conditions when you start ageing. But, you can assure your wellness over a span of time through nutritional eating choices.
With that in mind, we have listed a few essential nutritional tips that can help seniors live fit and energetic in their golden years.
Consume varieties of food
Eating various foods will provide your body with all the essential nutrients it requires. Your wholesome meal should be a healthy plate consisting of fruits, whole grains, vegetables, lean protein, and low-fat dairy.
Drink plenty of water
Staying hydrated is extremely important for seniors, and drinking enough water is the most recommended part of a nutritional diet. To avoid dehydration, consume small amounts of liquids throughout the day even if you don't feel thirsty. Try not to intake sugary and salted drinks unless your doctor advises. In addition to water, 100% juice and fat-free milk are great ways for hydration.
Plan your meals
Begin by creating a shopping list including various nutritious foods like fruits, vegetables and whole-grain bread. Planning your meals well in advance will help you avoid unhealthy choices and consume a variety of nutrients throughout the day.
Reduce your sugar consumption
Fluctuating blood pressure and diabetes are the most common health concerns among seniors. Therefore it becomes necessary to cut down on their overall sugar consumption. Gradually you can reduce the sugary goodies in your diet and switch to eating naturally sweet foods such as fruits, yams and sweet peppers.
Herbs and spices seasoning
Season your foods with fresh herbs and spices for flavour rather than salt. Salt can cause health problems, and it is usually not suggested as part of nutritional eating. Turmeric, basil, rosemary, cayenne pepper, and sage are healthy substitutes that will not hamper your nutritious diet.
Adopt healthy fats
Seniors should avoid trans and saturated fats that may lead to increased cholesterol levels in them. Foods like olive oil, nuts, avocado, and fish are high in omega-3 fatty acids. These foods will help you in building and maintaining a healthy body.
Check the nutrition labels
To avoid canned or packaged foods with any added fats, sodium or sugar, you must always read nutritional facts on the labels before purchasing. This is one of the best ways to keep a track of the nutritional value your meal contains.
Consider supplements for the seniors
Eating vegetables and fruits is one of the best ways to get the nutrients, but sometimes, it's not sufficient for the elderly. In this case, supplements can help with the required nutrition to maintain a fit lifestyle. But, before taking any supplements, seniors must consult a doctor to confirm if it is safe for them.
Talk to the experts
Talking to the experts is one of the best ways for seniors to learn about their diet and know the importance of nutrition. You can also join sessions organised by Khyaal, where seniors interact with experts and understand various components related to maintaining good health. Click here to register.
Additionally, Khyaal offers comprehensive nutrition programs for community members who have opted for the plan. In this plan, the nutritionist collects all the required information related to chronic conditions, past surgeries, current medication, and more of our senior members. Then, the nutritionist creates a meal plan for the senior based on the BMI, chronic conditions, preference, and external factors. Regular follow-ups are taken and a weekly report is sent to the senior and/or their children.
Feel free to share this information with seniors whom you know and join the Khyaal community. Register Now!