A healthy diet for elders 50+

DIET FOR ELDERS

As people grow older it’s very much important for them to eat well. Keeping up a healthy weight reduces the risk of many chronic diseases like cancer, heart disease, etc.

I have researched some nutrition tips for elders. And here is what I Got.

Nutrition tips for elders 50+

1. Be regular in eating fruits and vegetables.
2. Try to eat traditional foods like fish, berries, meat, etc.
3. Include whole-grain food every day in your diet.
4. Prohibit sugary drinks. Satisfy your thirst only with water. Have 7-8 glasses of water every day to keep yourself hydrated.
5. Try to limit the intake of fat, sugar and extra calories.
6. High fibers foods like beans, legumes, berries, corn, etc. are beneficial for your health.
7. Prohibit eating restaurant foods. Prepare food for yourself at home.
8. Researchers have found that people aged above 50 need vitamin D supplements daily by 400 International units (IU). A study dated 30th January 2019 at The North American Menopause Society (NAMS) stated that vitamin D helps in lowering the risk of diabetes.
9. People should eat food rich in vitamin B12 for the proper functioning of the Nerves. It also helps in the formation of red blood cells.

Diet change for elders 50+

When you get old the body doesn’t digest food as it used to when you were young. The metabolism rate in your body retards down. You start to lose muscle mass and will be seeing a drastic change in your weight.

“It is very much important that you start to take care of your health to increase your age”, says dietitian Nancy Farrell.

Diet change over 50:

1. People over 50 must eat Two 4-5 ounces serving of salmon or tuna. It is rich in omega 3 fatty acids. It keeps the heart strong. A study conducted on 18th March 2019 by the American College of Cardiology stated that a high dose of icosapentEthyl (rich in Omega 3 acid) helps to reduce the occurrence of heart attack and another cardiovascular disease.
2. People should take care of their bones as they grow old. Eating prunes keep the bones healthy. According to a study in Osteoporosis International, it was found that consuming 5-7 prunes prevents bone loss in older people.
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3. It is advised for women to eat tomato sauce to prevent wrinkles. It also protects the skin from harmful ultraviolet radiation from the sun.
4. Make yogurt your best friend if you are over 50. It is a good source of vitamin D.
5. Eating nuts enriches your body with fibers, protein, unsaturated fat, and omega -3 fatty acids. Eat at least 5-6, 1 ounce serving per week.
6. Broccoli along with other cruciferous vegetables should be taken. These are rich in vitamins, antioxidants, and fibers.

Food should be avoided for elders 50+

• Pickles: It is found that 1 pickle contains 1000 milligrams of sodium. A high amount of sodium in the blood may lead to high blood pressure. Thus, cutting down foods that increase blood pressure is good for health.
• Potatoes: Potatoes contain starch in a large amount. It is not as good as we get old. Because it will expand the waistline and will increase the chances of obesity.

• Butter: Butter should not be taken in a large amount. Cutting butter from your diet when your age helps you to lower your cholesterol and will reduce the risk of heart disease.
• Grapes: As you age you should reduce grapes from your diet.Because it contains carbohydrates and sugar. Thus, makes it difficult for weight loss.
• Bacon: It has got a large amount of fat in it. As you reach a certain age consuming bacon can increase the risk of heart disease and stroke.

In conclusion, you can enjoy your life peacefully with happiness. You can start avoiding the mentioned food gradually. And try to find delicious recipes that include the most important nutrients that your body requires for healthy organs. I am sure you can make it and start your new food lifestyle now.

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