Nutritional Needs For Seniors
To Help Alleviate Aging Diseases
by Kelly Armstrong
(Dallas, Texas, US)
As you age, you are experiencing a lot of changes. Your nutritional needs are changing too. At the same time, you've probably noticed that your appetite is decreasing.
Maintaining a healthy diet amidst all these other changes can be a challenge for seniors.
It's a sad fact that many seniors are undernourished. While they are trying to maintain their physical and mental health, a healthy diet is very important. However, that isn't the case for many seniors. Instead, they often eat convenient processed and refined foods that have lost much of their nutritional value.
Seniors also often experience a reduced metabolism and decreased appetite which affects their diet. If you're taking any medication, that could also affect your ability to absorb important nutrients.
Experts believe that a diet lacking in nutrition can contribute to many of the physical ailments seniors suffer.
So, maintaining a healthy diet is crucial at this age. Here are some things to keep in mind to continue eating healthy despite the changes you may be experiencing.
* Eat a variety of foods.
When you do eat, make sure you eat foods from all the six food groups to maintain your optimum health.
* Avoid foods that are high in cholesterol.
Not only is cholesterol unhealthy, eating food that isn't nutritious will leave you too full for the foods you should be eating.
* Reduce The Fat in Your Diet.
Keep your total fat intake below 30% of your daily caloric intake. Your diet should consist of less than 10% saturated fats.
* Eat more dietary fiber.
Fiber is an essential ingredient for maintaining optimum health. Studies have shown it has many health benefits.
* Limit your use of salt and sodium.
Food sometimes loses its taste as you age. One way people add more taste is by adding more salt. However, sodium can make you retain water and increase your blood pressure. Look for healthy, salt-free ways to spice up your food.
* Take more calcium.
Especially women need a lot of calcium to keep their bones strong as they age.
* Don't eat too much sugar.
Foods high in sugar will have a lot of calories compared to their nutritional value. Get your calories from food that has more nutrients.
* Drink more water.
Some doctors recommend drinking at least eight glasses a day. Water is sometimes called "the forgotten nutrient." It helps to transport nutrients throughout your body, remove waste and regulate your body temperature.
* Talk to your doctor or pharmacist about the medications you're taking.
Find out if they will have an adverse reaction with any foods. For some medications, you will not absorb nutrients like you should if take it around a meal time.
Following a healthy diet and making sure you fill all your nutritional needs can be a challenge as you age but it is essential if you want to delay the onset of common aging diseases. The above tips will help you continue to eat healthy despite a decreasing appetite and other changes in your body.
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