It happens to all of us. The body experiences structural and functional changes as you get older and some of these changes increase your need for certain nutrients. At the same time, your ability to absorb and synthesize certain nutrients is declining. You may also be dealing with health conditions or taking medications that deplete your body of nutrients more quickly. For all of these reasons, the daily requirement for many nutrients increases as you age.
The definition of healthy eating does change a little as you age. For instance, as you become more established, your metabolism slows down, so you require fewer calories than previously. Your body also needs the greater amount of specific supplements. That means it’s more important than ever to choose foods that give you the best nutritional value.
Here are ways to improve your nutritional health as you age:
Your Metabolism Slows Down
This happens normally; however, it turns out to be more pronounced if you don’t get as much exercise as you should. At the point when your digestion moderates, your body doesn't consume the same number of calories, which implies you have to eat less to remain at a sound weight. Thus, the foods you eat ought to be as nutrient-rich as could reasonably be expected. Most women with average action levels need about 1,800 calories per day. Men with an average activity level need about 2,300 calories each day. You’ll need fewer calories if you’re sedentary and more if you are very active.
Consume More Liquids
As you age, your feelings of thirst progress. To battle this, MyPlate, a healthy eating initiative by the U.S. Division of Agriculture, recommends drinking a lot of water during the day to remain hydrated, even if you don't exactly feel thirsty. Without fat drain and 100-percent juice, there are different alternatives to consider other than water.
Eat Three Meals Daily
Older adults may be eating alone, with a spouse at home, or in their retirement or long-term care home. Wherever their meals take place, it is crucial to ensure they are receiving three meals daily. Regularity in meals helps to ensure that we are receiving adequate nourishment. Be sure to avoid skipping meals, even if you have a low appetite. Ideally, try not to go longer than 4-6 hours without having something to eat. If you are making foods for one or two, here are some tips.
Water is an important nutrient, too! Don’t let yourself get dehydrated—drink small amounts of fluids consistently throughout the day. Tea, coffee, and water are your best decisions. Keep liquids with sugar and salt at a minimum, except if your specialist has recommended something else.
Eat for your Teeth and Gums
Numerous people find that their teeth and gums change as they age. People with dental issues think that it’s difficult to bite natural products, vegetables, or meats. Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.
Fiber for Regularity
Emphasize dietary sources of fiber like whole grains, bran, oatmeal, chia or flax seeds, fruits, and vegetables to meet the requirement of 21 grams for women or 30 grams per day for men over the age of 50 years old. Adequate fiber, together with adequate fluid, helps maintain normal bowel functions and appears to lower the risk for colon cancers. Fiber also controls weight, reduces cholesterol, helps to control blood sugars, and regulates appetite.
Choose Nutrient-Rich Foods
It is possible that as we age, caloric intake decreases slightly; however, nutrient needs will stay the same or even increase. It is important to select foods high in nutrients in order to get the vitamins, minerals, proteins, carbohydrates, and fats the body needs to feel strong and energized.
Reduce Sugar Consumption
Refined sugars are loaded with empty calories that offer no nutritional value, according to Helpguide. Slowly reduce the sugary treats in your diet and start eating whole foods that are naturally sweet such as fruits, sweet peppers, and yams.
Since you recognize what to do, you can roll out the important improvements to your eating regimen and a genuine duty to your senior well-being. It's fine to begin bit by bit. Exchanging junk foods for healthier options is a good initial step. But, try to make changes every day that will bring you closer to your goal of a healthy diet and a healthy life.