No of your age, eating well and being active are essential. Because our bodies' demands change as we age, some nutrients become increasingly necessary for optimal health.
Elderly Nutrition refers to the adults over the age of 70 who require more calcium and vitamin D to maintain bone health than those who are younger. Choose calcium-rich meals and beverages, and aim for three servings of low-fat or fat-free dairy products each day to satisfy these requirements. Fortified cereals and fruit juices, dark green leafy vegetables, tinned fish with soft bones, and fortified plant-based drinks are also good sources of calcium. Fatty fish, such as salmon, eggs, fortified meals, and beverages are all good sources of vitamin D. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.
Vitamin B12 absorption may be reduced for some adults over 50. Sources of vitamin B12 include fortified cereals, lean meat, fish, and seafood. If you need to take a vitamin B12 supplement, talk to your doctor or registered dietitian nutritionist regarding elderly nutrition.
Stay regular by eating meals high in fiber. Dietary fiber may also help lessen your risk of heart disease and Type 2 diabetes. Eat more whole grains, beans, peas, and lentils, as well as entire fruits and vegetables, which are high in dietary fiber.
High blood pressure can be reduced by consuming enough potassium and reducing sodium (salt) consumption. Potassium may be found in fruits, vegetables, legumes, and low-fat or fat-free dairy products. Also, choose and cook foods that have little or no salt added to them. Herbs and spices provide flavor to meals.