Eating a healthy diet during your senior years can help improve your quality and quantity of life. Food choices can affect everything from your mood to staving off illness like heart disease. A healthy diet rich in fruits, vegetables, fiber, lean protein and low-fat dairy provides adequate nutrition and vitamin and mineral intake.
CALORIC REQUIREMENTS
As your age increases, your need for extra calories decreases. According to “Nutrition” by Frances Sizer and Eleanor Whitney, the aging body goes through changes to its cellular metabolism. Active cells in muscle tissues decrease, calling for a decreased need for calories. After you reach 50 years of age, your energy requirements lessen by about 5 percent per decade. Maintaining a healthy weight can help decrease the likelihood of developing heart or metabolic disease.
FRUITS AND VEGETABLES
A healthy diet includes an emphasis on fruits and vegetables. These foods are low in calories and provide many important vitamins and minerals. The National Institute on Aging recommends eating a variety of colorful fruits and vegetables. Fruits and vegetables also contain cancer and heart disease-fighting antioxidants.
FIBER
Fiber is a very useful part of an older person’s diet. Not only can it help keep your digestive tract regular, but it also helps decrease cholesterol levels. According to a study published in “The American Journal of Clinical Nutrition” in 1999, dietary fiber can help lower both total and low-density lipoprotein cholesterol levels. The recommendations for fiber intake are 27 to 40 g per day. Foods such as fruits and vegetables with the skin on, whole-grain breads and fiber-rich cereals can provide your dietary fiber for the day.
DAIRY AND PROTEINS
Sources of dairy and proteins should come from low-fat or nonfat sources. A diet high in fat is associated with the development of diseases and can increase your body weight. Healthy proteins include poultry, pork, fish and legumes. Proteins prepared by baking, roasting, steaming or boiling are healthier than frying or sauteing in oil. Dietary sources of dairy include low-fat or nonfat milk, cheese and yogurt. Women over the age of 50 are encouraged to get 1500 mg of calcium per day to keep bones healthy. Monitoring your intake of dairy will help you to get enough calcium to maintain bone health.
DIETARY ADJUSTMENTS
Certain adjustments to your diet must be made in accordance with your medical history. For example, if you have high blood pressure, you may need to make adjustments to your sodium intake. If you have diabetes, you’ll need to control your carbohydrate intake. For advice on how to eat according to your medical history and needs, talk to your doctor or visit a dietitian.
http://www.livestrong.com/article/371626-healthy-food-for-old-people/
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