Although some people want to delay as much as possible the aging it is a natural process. The adult's way of life must adjust to the physical and emotional changes that occur over time. Thus, it is very common to ask questions about what to do to age gracefully and with good quality of life. The answer is that in addition to incorporating new habits and behaviors, it is essential to maintain a balanced diet in old age. See in this article how to maintain a healthy diet for elderly.
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Find out how to maintain a healthy diet in old age
Nutrition is one of the factors that have the greatest impact on the quality of life of the elderly. A healthy diet provides essential nutrients as well as energy. Therefore, adopting proper nutritional habits as you age can help prevent or improve chronic diseases such as type 2 diabetes, heart disease, high blood pressure and osteoporosis. In that sense, here are some tips for you to maintain a healthy diet.
1. Combine different foods
To ensure the consumption of various nutrients, the elderly must have a varied diet. Therefore, do not forget to always add legumes and fruits, as they provide water, vitamin A, antioxidants, vitamin C, potassium, insoluble and soluble fiber, natural sugars and starch.
In addition, it is worth investing in nuts and seeds to provide omega 3, protein, fiber, antioxidants, B vitamins, vitamin E, zinc, magnesium, iron and phosphorus. Finally, we cannot forget skimmed milk products, as they have healthier fat, which is important for providing energy.
2. Consume fiber
Whole grains are a good source of fiber, minerals and B vitamins. Carbohydrates are also present. According to nutritionists, the problem of constipation is a common concern among the elderly. Therefore, ideally, people at this stage of life should consume enough fiber to keep the bowel functioning.
3. Calcium and Vitamin D
Bone diseases are also common in the elderly population. In this sense, an increase in calcium intake is necessary. It is suggested to increase consumption with the use of skimmed dairy products. Unpasteurized yogurt, cheese, and milk are good choices for a healthy diet among seniors. Yogurt can also be a source of probiotics that improve bowel function. When consumed with vitamin D, calcium is better absorbed. Fortunately, all you have to do is spend 20 minutes a day in the sun to get it.