With old age, a person becomes more susceptible to various diseases. The person becomes fragile and vulnerable, thus inviting a number of health issues like delicate bowels and the incapability of the body to digest food properly. Due to these and other reasons, older people run the risk of undernourishment. Undernourishment lowers the immunity and can aggravate existing health problems. It is therefore important for the older folks to have a balanced and good diet that will keep them in the pink of health. Proper nutrition for older people is something that should never be overlooked. They need the same nutrients as younger people, but in differing quantities. As one gets older, the number of calories required is typically less than when one was younger. It is therefore vital that one chooses a diet that fulfills all requirements. Here are a few pointers on vital elements that one needs to bear in mind while devising meals that are nutritionally loaded and healthy.
Nutrition Guide For Older People
Fiber Rich Food
Many older people run the risk of bowel problems and constipation because of gut sluggishness. Including a high fiber cereal diet, fruits and vegetables will do one good. However, one should be cautious with unwarranted quantities of very high fiber foods as they can be too heavy and may get in the way with the absorption of certain nutrients. It is also important to intake a minimum of 8 glasses of water in order to keep your intestines in perfect working condition.
Fat Intake Suggestions
As one reaches his or her twilight years, the body finds it hard to digest fatty food. It is therefore a good idea to limit the intake of fatty substances unless really necessary.
Vitamin A Intake
Vitamin A is vital in sustaining good eye sight, immunity and tissue growth. It is therefore good to include food sources such as spinach, sweet potatoes, carrots and leafy vegetables in one’s diet.
All of us have heard how important a calcium rich diet is, especially to keep the bones in great working condition. The intake of calcium rich food is even more important especially for older people as they run the risk of osteoporosis. Foods that are rich in calcium are: tofu, soya milk, leafy vegetables, fish and milk among others. You could include these in your day to meals.
Vitamin B12 Intake
Vitamin B12 isvery important for the creation of red blood cells. Lack of this very important vitamin can result in one falling prey to anemia. Foods that are rich in vitamin B12 are: liver, beef, pork, mutton; chicken, eggs, fish and dairy products like milk and curds. You can incorporate reasonable quantities of such foods in your daily meals.
Tips For Quick Nourishing Munchies
- Digestive biscuits with cheese toppings, teacakes, yoghurt, fruit, malt loaf, fruit cake, breakfast cereals and soup.
- Toast with sardines, cheese, beans, ravioli, tinned spaghetti or well-cooked eggs.