Just as babies and children need a special diet to grow healthy and strong , older adults also have to consume certain nutrients to stay healthy as they age. Here we tell you what you should include in your daily diet when you get to that stage of life.
The body changes as we age. So , for example , it is common that the digestive system more slowly, which makes them appear as digestion problems is extended or appears constipated. It is also natural that you begin to feel less thirsty and / or appetite, or have trouble chewing if you have lost teeth or have a dental prosthesis.
In addition , many older adults do not take the fluids your body needs and can be dehydrated , or eat very little and do not get the nutrients they need to stay strong and healthy .
Fortunately , with food available in nature is possible to avoid these situations , but this needs to have discipline and will. The first thing to do is find out what products you consume and which are most convenient for you or the person you care .
Against constipation : fiber
As you get older , the intestines begin to function more slowly and have trouble digesting food. Fiber and whole grains can help to improve this situation. Why? Because insoluble fiber is a substance found in plants that the body can not digest, reason acts as a broom to clean your body inside, which not only helps normalize intestinal transit. Soluble fiber also helps control blood sugar levels and as the fiber generally stays in the body longer, help with satiety and may help with weight loss .
The Institute of Medicine recommends that adults 51 and older consume about 21 grams of fiber daily for women and 30 grams of fiber a day for men . Fiber is found in all plants that can be eaten , ie fruits, vegetables, legumes and whole grains. For example, you are in:
Breads and cereals (3 -8g fiber per serving): oats, whole wheat, oats , brown rice, high fiber cereal , corn tortillas .
Fruits (3- 5g fiber per serving): apples, figs , bananas , blackberries , pears , raisins , prunes , oranges, etc. .
Vegetables (3- 5g fiber per serving): broccoli , cauliflower , sweet potatoes ( yams ) , nopales , cabbage (cabbage ) , carrots , corn ( maize ) , potatoes , brussels sprouts , peas (peas, peas , etc.).
Legumes and seeds (3- 6g fiber per serving): beans ( beans, beans) , lentils, seeds , nuts , peanuts , popcorn ( popcorn , popcorn , popcorn ) .
Many of these products are also rich sources of vitamins , antioxidants, minerals and proteins. Furthermore, while some foods with fiber can be difficult to chew , others soften when cooked and are ideal for people who have problems in the mouth or teeth.
Against dehydration : liquid
Despite the risk of passing urine or lose some fluid inadvertently (urinary incontinence) , it is important that seniors take plenty of fluids, as they generally tend to be less thirsty and dehydrated. Liquids also are required to act , together with the fiber , in the proper functioning of the intestine , thereby avoiding the awkward constipation .
If you do not like to drink water ( or difficult the person you care consumes it ) , do not worry: milk ( low fat) , infusions (such as coffee and tea ) , soups and juices are good sources of liquid for older adults .
For soups, ideally, be prepared at home . If you use broth or shopping lists to prepare , do not add salt to them and watch the amount of sodium they contain, as it can endanger heart health .
Similarly, sodas and ice cream are good sources of fluid but be careful with the amount of sugar you consume. Of course , if you have diabetes you should avoid these products or choose those that do not contain sugar. In this case you must be careful with juices too.
To maintain strong defenses : consume enough protein and vitamin B12
The ability to absorb vitamin B12 decreases with age. A major source of these nutrients are meat . Always choose low fat cuts and fish such as salmon , sardines , tuna and halibut ( flounder or turbot ) . The latter , moreover, are an excellent source of omega-3 , such as those found in nuts fatty acids , seeds and avocado or avocado, for example, that help with brain function and reduce inflammation .
Against weak bones : calcium and vitamin D consumption
With age , bones become weaker , so it is important that the body gets enough calcium daily , ideally food . You can get milk products ( choose low -fat or nonfat ), also from sardines , salmon and other fatty fish , green vegetables (such as kale and spinach) and the cabbage family (cauliflower , broccoli, cabbage, etc. ) , seeds and nuts , . fortified foods and products made from soybeans.
Ideally, you get the calcium you need from food. Do not take supplements without consulting your doctor as excess calcium is associated with other health problems such as kidney stones and heart problems.
Against lack of appetite : nutritious food
Finally , remember that snacking can be tasty but often are high in calories and low in nutrients . And as older adults tend to eat less because it gives them less appetite or can not chew well , then it is preferable to exploit every time they get hungry to choose nutritional products. On the other hand , as you age should consume less calories because muscle mass is lost and the amount of exercise you do decreases, although ideally increase.
Yes , it is very important that with a proper diet also do exercise. In general, people are leaving to move as they appear and pains are losing flexibility. On the contrary , exercise is a good ally to remain flexible and to combating the pains of arthritis. It also helps to keep muscles and bones strong. Of course, the amount will depend on the needs and physical condition of each, but no need to remain sedentary.