Nutrition Changes With Aging
A healthy diet is a ticket for a more satisfying life. For aging people, the diet should focus more on nutrients that promote your health. To achieve this, you would need to cut down on processed foods and instead increase the intake of whole grains and natural fruits. There is not a bulletproof diet for people who are advancing in age. However, with the knowledge of the changes your body goes through as you get older, you can adjust appropriately. Here are some tips to improve your nutrition.
- Choose good fats instead of abstaining. Many people will be tempted to abstain from fatty foods. However, your body still needs fats, albeit in low quantities and high quality. Therefore, it is only advisable to get fats from the right sources. For example, foods rich in omega-3 are healthy, and besides adding fat to your diet, they support a healthy brain and regulate your mood.
- Add fruits and vegetables to your plate. Fruits and vegetables are rich in nutrients that your body needs. However, you need to choose the quality of the vegetables and fruits you take wisely. Dark green leafy vegetables are rich in vitamins and fiber, while some fruits are rich in iron. Taking a variety of fruits in a day may be much better than take a large volume of the same fruit. Similarly, it would be best if you tried to include a wide variety of vegetables to your diet as possible. Whenever possible, a half to a third of your plate should be covered in vegetables of different colors.
Add to your diet. Other than digestion, fiber plays a great role in keeping your body healthy. With reduces digestion and metabolism rates, fiber can help you get the best from the meals you take. Fiber can help you reduce weight and stay clear of heart diseases, diabetes, and stroke.
- Add fiber-rich foods to your diet. Other than digestion, fiber plays a great role in keeping your body healthy. With reduces digestion and metabolism rates, fiber can help you get the best from the meals you take. Fiber can help you reduce weight and stay clear of heart diseases, diabetes, and stroke.
- Take enough water. We mentioned that the sense of thirst might decrease with age. Should you take water when not thirsty? Yes, even when you feel okay, your body needs some more water. Perhaps, this better works when you have a target and, therefore, plan how much water you need to take and when to take it. Adults need to take at least six glasses of water a day (between one and a half and two liters). By drinking enough water, you aid with digestion of fiber-rich foods and achieve more benefits than just staying hydrated. However, while water is enough as a drink, you may also want to take other drinks with low caffeine contents such as milk and fruit juice.
- Burn calories. While exercise is not part of any diet, it is recommended so that people keep fit. Burning more calories through exercise can help you avoid unnecessary weight gain with the right mix of whole-grain foods, vegetables, and lean proteins. You should have a reason to get out of your comfort zone and start exercising. Physical activity and resistance training may increase your thirst and metabolism rates, which is healthy.
- Minimize sugar intake. As you grow older, your body may not have the capacity to process sugar and carbohydrates in general. Therefore, it is advisable you control the intake of sugar, sweetened foods, and also maintain a balanced diet–one without too many carbohydrates. Uncontrolled sugar intake may lead to diabetes, unintended weight gain, and inflammation to mention but a few issues. We all want to age gracefully with a few health problems as possible. Perhaps the best way to avoid sugar is to eat homemade meals, sweeten drinking water with fruit juice instead of sugar and reduce processed foods.
Age comes with various changes. Physical and changes in nutrition needs are perhaps the most significant and that you should watch. A reduction in metabolic rates calls for regular water intake, increased fiber intake, and exercise. As you grow older, your body will need more nutrients and vitamins. This is unlike calories because from your early 50s, you may not need as many calories as a person in the 30s would do. Foods are the best sources of nutrients, vitamins, and minerals, and dietary supplements should be the last option.