We all need food and water for survival and growth of the body. Taking a healthy diet helps us in preventing diseases and fighting major illnesses. Diet is important for children and young people. Often the elderly people neglect their diet and this is the main cause of many health problems occurring in this age group. Old age has its own problems and health requirements. Neglecting the diet can lead to serious problems. Thus, it is important for the seniors in our families to choose healthy foods and drinks. We should encourage our parents, grandparents and elderly friends and relatives to take care of their dietary habits. We will suggest some diet tips for such people.
Following Are The Top 10 Dietary Tips For Seniors:
Read Food Labels
Many foods we buy from the market contain unhealthy and harmful ingredients like Trans fat, preservatives, chemicals and artificial color. Always read food labels when you buy some food product from the market. Don’t buy foods with harmful ingredients.
Eat Fruits And Vegetables
Include fruits and vegetables in your diet. Instead of drinking fruit juice, you should eat whole fruits along with its peel. Choose healthy fruits that are rich in nutrients. Eat vegetables of different colors like red, green, yellow and orange. Include green leafy vegetables in your daily food.
Control Portion Size
It is not healthy to eat large amounts or serving of food. Excess intake of food can lead to obesity due to weight gain. Control the portion size by eating a small amount of food in each serving. Avoid taking big portions of food.
Take Low Salt Foods
Taking salty foods is the leading cause of hypertension in elderly people with serious consequences. You can prevent this problem by restricting salt in your diet. Take foods that contain less amount of salt. Avoid packaged and processed foods with salt.
Take Low Fat Foods
Taking fatty and high-calorie foods like chips and pizza can lead to obesity in elderly people. Thus, you should choose low-fat foods. Eat foods that contain fewer calories. Control the calorie intake by choosing low-calorie foods and drinks.
Choose Fat-Free Dairy Foods
Dairy foods like milk and yogurt are important sources of calcium. These foods improve bone health and prevent bone diseases like osteoporosis. Always, choose dairy foods that are low-fat or fat-free. Choose skimmed milk instead of whole milk. Avoid full-fat dairy foods.
Eat Fibrous Foods
Lack of fiber can lead to several health problems like obesity, heart disease, constipation, poor immunity, and diabetes. For this, you should eat fibrous foods. You can eat foods like beans, apples, carrots, salads and whole grains. Choose whole and unprocessed foods and stay away from refined foods.
Take Sugar-Free Drinks
Drinking sugary beverages like colas, fruit juices, and soft drinks can cause diabetes and weight gain. Avoid taking such drinks. You should take drinks without adding sugar or use very little sugar. Choose sugar-free drinks. Go for water and natural drinks like coconut water and buttermilk.
Eat Foods With Omega Fats
Omega 3 fat is an important nutrient for fighting many health problems including arthritis and cancer. Eat vegetarian foods that contain this nutrient like flaxseeds and walnuts. Non-vegetarian people can get omega 3 fats by eating fatty fishes like salmon and tuna.
Choose Lean Meats
Non-vegetarian seniors are very fond of eating meat. You should choose lean meats that have less amount of fat. Avoid meats that contain fat in it. Choose foods like chicken and turkey with less fat. Eat fish twice in seven days.