As you get older, a toned body and six-pack abs are something you craze for. But eating healthy is vital in this phase of life. This is because what you eat can impact the health of your body from the inside out. Not to mention, managing your weight and consuming enough nutrients like calcium can impact mobility.
Old age also brings weakness in bones and muscles. You may find it difficult to even complete your daily tasks and may have to depend on others for help. We’re sure you don’t want a life that you cannot enjoy as much as you would like. Therefore, we are sharing some tips on how to live a healthy life with a proper diet so you enjoy your golden years playfully.
What is eating healthy?
In general, eating healthy is including nutrient-rich foods in your daily diet. You should include a perfect balance of fats, carbohydrates, and proteins in your diet. This means you need to consume foods like fibers and antioxidants from fruits, vegetables, and other plant-based foods.
A balanced diet is including plenty of fruits and vegetables as well as protein-rich foods like chicken, beef, seafood, or beans. Avoid trans-fat foods and rather have healthy fats like avocado, seeds, nuts, fatty fish like salmon, or plant-based oils. Depending on your healthy metabolism, you may consume these nutrients differently from other individuals, but including them in your diet can be beneficial for your aging body.
What nutrients are most important for seniors?
Seniors require a special nutrient-rich diet that should include vital nutrients:
Calcium: As you grow old, your bones tend to become weak and hence you need calcium to keep your bones healthy. Milk and milk products, fortified plant-based milk and cereals, as well as green leafy vegetables like spinach, kale, and broccoli are rich in calcium.
Vitamin D: Along with calcium, your bones need an equal amount of vitamin D as well. Vitamin D helps to absorb calcium in your body. Sitting in the sun every day is the best way to get this nutrient potion. Taking 600IU of this natural supplement 600 IU daily or eating vitamin D rich foods is vital for your bone health. Include egg yolks, tuna, liver, and fortified milk in your diets.
Vitamin B12: Older adults are at higher risk of vitamin B12 deficiency. Low levels of vitamin B12 can lead to red blood cell deficiency, which can lead to megaloblastic anemia. A condition that makes you feel tired always, you may experience shortness of breath, weakness in muscles, nausea, and loss of appetite. Consuming animal products like beef, poultry, seafood, pork, eggs, and dairy products as well as fortified cereals can balance your B12 deficiency.
Fiber: A Fiber-rich diet is good for your gut and heart. Older adults should consume fiber-rich foods like fruits, vegetables, whole grains, bread, and pasta, beans, and lentils. about 25 to 30 grams each day for a healthy living.
Potassium: Consuming 3500 milligrams of potassium daily, can help lower the risk of high blood pressure. Fruits, vegetables, and beans are rich in potassium.
Can I replace a healthy diet with dietary supplements?
Dietary supplements can be taken instead of eating nutrient-rich foods. But they do not provide all the necessary nutrients that your body needs. Therefore, it’s important to just take those nutrients in the form of supplements that you do not consume enough in your daily diet.
Ensure you eat plenty of foods rich in proteins like milk, yogurt, and plant-based milk that can boost your calcium levels too.