Good nutrition is essential for good health and reduces the risk of chronic diseases such as diabetes and heart disease. Nutritious foods can help us maintain a healthy weight and provide us with enough energy to carry out our daily activities. ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี Not getting enough nutrients each day can lead to weak bones and muscles, and disease.
As we age, our eating habits change.
- Appetite and Calorie Count
As we age, our sense of taste and smell declines, leading to a reduced appetite. Some older adults may be particularly sensitive to certain foods, such as dairy products, spicy foods, peppers, and onions. Older adults also eat less and may not get enough essential nutrients. Malnutrition can lead to a variety of health problems. As we age, our bodies burn fewer calories due to loss of muscle mass and a slower metabolism, which can make us feel less energetic and less motivated to do our daily activities. - Chronic diseases
Eating a healthy diet can help prevent and manage chronic diseases such as: High blood pressure High blood fat, diabetes and Osteoporosis: If you have these underlying diseases, you should reduce your intake of foods that contain sodium, sugar, and saturated fat or trans fat. - Medications
As we age, we become more likely to get sick. Taking certain medications can decrease your appetite or your body’s ability to absorb nutrients, or certain foods can interfere with the absorption of medications. Talk to your doctor about foods you should avoid while taking medications. - Oral health
Poor oral health, such as mouth sores or poorly fitting dentures, can affect your ability to eat, leading to malnutrition and oral infections. - Immune System:
The risk of food poisoning or foodborne illness increases as the immune system weakens with age, so always cook food thoroughly and avoid eating undercooked food or food containing raw eggs, such as mayonnaise.
Healthy Eating Routines for the Elderly
- Eat a nutrient-dense diet.
Although our bodies require fewer calories as we age, we still need the same or more nutrients to stay healthy. Choosing a nutrient-dense diet ensures that we get all the nutrients we need, such as protein, carbohydrates, fat, vitamins, and minerals. Eat vegetables, fruits, whole grains, lean proteins, nuts, and low-fat dairy products. Avoid junk food and limit your intake of fried, fatty foods, sweetened beverages, and sweets. - Increase your intake of fiber at each meal.
Fiber helps prevent constipation and other digestive problems. Whole grains, oats, vegetables and fruits are good sources of fiber, which helps maintain proper cholesterol levels in the body. - Drink plenty of water.
Older adults often feel less thirsty. However, it is important to drink enough water for your body. Drink 8 glasses of water a day and consume fluids from soups or broths, along with water-rich vegetables and fruits. - Taking dietary supplements:
People with underlying medical conditions may need to avoid eating certain foods, which can lead to inadequate nutrition. It is best to talk to your doctor about the need to take dietary supplements, such as: Vitamin B12, Vitamin D, Calcium and Magnesium - Eat with Friends and Family
Eating is more enjoyable when shared with friends or family, which can help older adults eat more and get enough essential nutrients. - Choose healthy, packaged foods.
Some seniors may need to purchase packaged meals, so choose foods that are healthy and easy to prepare, such as bagged salads, cooked grilled chicken, or unsweetened frozen fruit. Look for packaged foods that have no added sugar and are low in fat and sodium.