Adults above 50 years old need a wholesome diet to increase resistance to ailments and chronic diseases, to aid in rapid recuperation, and to impart high energy and mental sharpness. Good health keeps elderly men and women thinking positively and emotionally stable. Wholesome nutrition keeps vital body organs, muscles, and bones strong for the tough grind ahead. Foods rich in nutrients facilitate imperviousness to disease and fight toxins that invade the body. Eating wisely means fewer calories and more nutrient-dense foods that will help older people from gaining too much weight.
Women belonging to this age group and who are currently not physically dynamic require roughly 1,600 calories daily, while those who still exercise need at least 1,800 calories. Males should have 2,000 calories every day provided they do not engage in workouts, while the more active ones should consume 2,200 to 2,400 calories each day. At the end of the day, balanced nutrition means a lot. The fusion of a balanced dietary regimen and moderate physical activity can prolong the lives of senior citizens. It is also important to avoid smoking, staying up late at night, and drinking liquor.
Doctors recommend a food pyramid, which ideally must include fresh fruits instead of juices for additional fiber and vitamin content. These should make up at least one and a half to two servings per day. Vegetables should also be on top of the list. Opt for antioxidant and leafy greens like borecole, spinach, and broccoli along with orange and yellow vegetables like carrots, squash, and yams. The goal of older folks is to consume up to two and a half servings of veggies on a daily basis.
Older people also need sufficient calcium to sustain bone health for the prevention of bone issues and osteoporosis. These elderly men and women should have a minimum of 1,200 mg of calcium daily courtesy of dairy products such as milk, yogurt, or cheese and non-dairy sources like tofu, almonds, and kale. Protein is equally important, and this can come from tuna, fish, eggs, beans, and nuts. Be careful with your carbohydrates and select whole grains over processed white flour for more nourishment and fiber. Older folks need six to seven ounces of grains every day.
With our tips above, you?ll be eating healthy in no time. And for superior care for the seniors in your life, just call Specialty Care Services.