If You Are Over 60: Proper Nutrition For Good Health

How to eat properly in old age? Nutrition for those over 60. Fractional nutrition and body weight control. Proteins fats carbohydrates. We prepare food correctly.

So that old age does not become a burden for you, you need to change your habits and lifestyle in a timely manner. Great attention should be paid to nutrition. If you eat right, it will help to avoid a number of diseases. So let's start...

Eat more often and watch your weight

Over the years, a person needs to pay more attention to his body. If in youth the neglect of healthy food and physical activity has almost no effect on well-being, then this is not the case in elderly people.

The most important rule is fractional nutrition. Elderly people should eat small portions, but often - 4-5 times a day. Food should be easily digestible and varied. At the same time, you need to monitor the energy value of food - the fewer calories, the better. The daily caloric intake should not exceed 2000-2200 kcal. And if you are overweight, then the caloric content should be even lower to start the process of losing weight.

You must monitor your weight, do not allow extra kilograms to appear. It is indeed more difficult to lose weight in old age, but it is possible and completely within the power of everyone. It is advisable to exclude fried food (especially pork) from the diet, as well as to limit the use of sweets.

Proteins, fats and carbohydrates

Protein food is necessary for muscles. Sufficient consumption of proteins prevents the reduction of muscle mass, which means it slows down the aging process. Feel free to include in the diet such products as lean meat, cheese, cottage cheese, milk and fermented milk products. Milk and dairy products also contain a lot of calcium, which is important for the prevention of osteoporosis.

As for fats, animal and vegetable fats should be clearly distinguished. Doctors recommend relying more on fats of vegetable origin and fatty sea fish. Such fat contains omega-3 polyunsaturated fatty acids, which have a beneficial effect on the work of the heart and blood vessels. It is better to reduce the consumption of beef and pork fat to a minimum.

It is better to refuse simple carbohydrates (or allow them only occasionally). For dessert, it is better to eat fruit, not a cake. Fruits contain fiber, which is very useful for digestion.

 

Cook food well

Economic and social conditions have a great influence on human nutrition. It is known that the one who lives alone usually eats poorly.

As it is known, elderly people are quite negligent about their nutrition. They rely on bread and flour products, while fresh and healthy food is neglected.

No need to prepare food for several days in advance. As we have already written above, food should be balanced and varied. Cook little, but often. So the food will be fresh, and it will retain all the useful substances needed to maintain health.

A steam cooker would be a good option for an elderly person. It is convenient to cook in it, and vegetables retain most of the vitamins and trace elements.

Remember that your diet should correspond to your state of health. If you have any diseases, you will need to follow a special diet recommended by your doctor.