How will the food list of the elderly?
As we age, our ability to work declines and so does our need for food. Eating a balanced and healthy diet is very important for physical and mental health in old age. Research shows that along with eating a healthy diet, regular daily exercise keeps the body in balance with age. So the following are the foods that seniors should eat:
Diet for the elderly should be low in calories and nutritious
As we age, our ability to function decreases and so does our appetite and need for water. As you get older, you need to eat fewer calories and lower calories should be more nutritious. For this, it is necessary to eat more fruits, vegetables and fish. Older people should eat less sugary and sweet foods.
Increase protein intake
Muscle strength decreases with age. But protein plays a major role in building muscle and maintaining muscle strength. How does protein work in the human body? Our muscles are constantly losing. When we eat, our muscles begin to repair again. Protein plays an important role in muscle repair. Therefore, to maintain muscle strength in old age, you must eat more protein-rich food. For this you should eat pulses, eggs, beans, nuts, seeds, fish and meat without fat.
Eat more fiber-rich foods
Constipation can occur for many reasons in the elderly. Stomach acid production decreases in older people. As a result, digestion problems may occur. And if there is a problem with digestion, it causes constipation. This is a common problem in the elderly. Because the movement of people decreases in old age. Constipation can occur as a side effect of various medications. That’s why the elderly need to eat more fiber-rich foods to get a solution from this problem. At this time you should eat red flour bread, vegetables, fruits with peel etc. These foods also help to control blood sugar in the body.
Eat more foods rich in calcium and vitamin-D
The ability to form new bones decreases with age. That’s why you should eat calcium-rich foods to avoid bone weakening. For this you have to eat milk, eggs, curd, cheese, almonds, raisins etc. Vitamin-D also works well to strengthen bones. And the sun is a good source of vitamin-D. You should stay in the sunlight for 10-20 minutes several times a day. You should also eat foods rich in vitamins. For example- milk, curd, eggs, small fish with cuts etc.
Vitamin-B12
Stomach acid production decreases in older people. As a result vitamin-B12 is less absorbed. The body’s efficiency decreases in elderly people. Vitamin-B12 plays an important role in maintaining this performance. Vitamin-B12 maintains a healthy nervous system. It also improves the metabolism of fats and proteins. It also helps to increase brain function and DNA production. Therefore, due to low absorption of vitamin-B, these functions may be disrupted:
- Feeling tired most of the time
- Numbness or tingling in the hands and feet
- Feeling depressed and agitated
- Vision problems
- Weight loss
Therefore, elderly people should eat foods rich in vitamin-B12 to keep the body functioning properly. Foods rich in vitamin-B12 include meat, eggs, poultry, beans, dairy products etc.
Potassium
WIth increasing age, the risk of blood pressure, kidney stones, and heart disease increases. These diseases can be caused by lack of potassium. For this, the crops of the elderly will be pulses, nuts, different types of seeds, potatoes, tomatoes, dates, different types of vegetables etc.
Iron
Anemia is a common problem in the elderly. And this anemia can be eliminated by iron food. So to get rid of anemia you have to eat food with iron. For this you have to eat pomegranates, pulses, eggs, bananas, nuts, vegetables, meat without fat, different types of fruits etc.
Water
The need to drink water decreases with age. And as a result of this long-term dehydration, the ability to absorb medicine also decreases. Therefore, to avoid dehydration, drink 2.5-3 liters of water daily.
Eat properly prepared food
Appetite decreases with age. As a result, malnutrition may occur. For this, almonds, curd and boiled eggs should be eaten as healthy food.
- The taste and sensation of food decreases with age. That is why the food of the elderly should be their favorite food. For this, the food should be varied and should be eaten every 3-4 hours.
- Many people have dental problems as they age. This makes it difficult to eat or chew food. So food for the elderly should be soft and easy to digest.
- Seniors should avoid consuming excess sugar, tea, coffee, salt and soft drinks.
- Various physical ailments and family reasons can increase the fatigue and loneliness of the elderly. So sometimes they have to be taken out for a walk.
- Seniors should walk regularly every day and try to keep their weight under control.