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Senior diet nutritional recommendations for the elderly
Table of Contents
1. The most common health and nutritional problems of seniors
Seniors are most commonly affected by diseases of the cardiovascular system, the digestive system (joints and spinal cord), the liver and lungs. Seniors begin to have problems with the nervous system. They are mostly chronic dietary diseases (B. Dietary composition also has a good effect on lack of digestion, dry mouth, digestion problems, and difficulty in swallowing (S.S. Decreased intestinal peristalsity may be a reduction in nutritional function, which is frequently complained of). The normal diet of seniors consists of three long-term foods that may increase the body's immune system to other organisms such as fats, fats and phosphorus. It is important for seniors to be aware of this. It also has an important role in improving the health of older adults, such as the elderly.2. Dietary recommendations for the elderly
Taking health measures, especially in the context of nutrition, can significantly improve the quality of life of the elderly.The right diet and providing the body with adequate doses of vitamins and minerals can have a positive effect on physical and mental performance, as well as reducing the predisposition to disease.In the process of changing the eating habits and lifestyle of older people, it is important to combine a properly composed diet, individually selected physical activity and motivational psychological support.3. General rules
The first meal should be eaten within an hour of waking up and the last meal 23 hours before bedtime. The energy value of the elderly person's diet depends on their age, weight, sex and physical activity. It is important to ensure that they do not overeat and maintain a proper body weight. Salt intake should be limited to 5 g per day, or to one tablespoon. A minimum amount of salt is recommended because many of the products consumed each day, such as cheese, baked goods or salt, already contain it.4. Vegetables and fruits as a source of vitamins, minerals and fiber
They also include dietary fiber, which performs many functions in the body promotes proper emptying, lowers cholesterol levels and provides a sense of satiety. However, it should be remembered that each process reduces the amount of vitamins, especially vitamin C. They are a source of vitamin, mineral ingredients, and antioxidants, or anti-aging substances. If fruits and vegetables are not tolerated as fresh for various reasons, they can be substituted with cooked or cooked vegetables or vegetables.5. Sources of protein
Meat and fish additionally contain heme iron which is best absorbed by the body. It is best to eat lean meat in cooked or roasted form: chicken, turkey, lean beef league, dairy, and pork schab or poultry. Jarosz 2011). It is also best to consume yogurt, kefir, butter or cheese. In addition, it is a flavor carrier (e.g. the fat will taste better than the fat), and this aspect is also important in the dietary diet. Currently, on dairy products, non-fat products labeled as milk are not a source of fat, so that it is no longer necessary to eat milk, but it is necessary to eliminate the fat content of these products, such as fat and protein, which can be used to reduce the amount of fat and fat in the body of an adult, and it can be avoided by reducing the body fat content, for example, in the form of fat from the meat of a healthy person.6. Sources of carbohydrates
Whole grain cereals are rich in dietary fiber, B vitamins and mineral ingredients, so it is worth including whole grain baked goods, whole-grain pasta, cassava, chickpeas, bulgur, jaguars, brown rice and oatmeal (preferably mountain grains) on the menu. It is best to choose those with a full turnover.7. Sources of fat
It is also important to limit the consumption of foods rich in saturated fatty acids, such as butter, cream, fat, fatty meats, yellow and melted cheeses and sweets. They contain vitamin E, which is also called a vitamin of youth, because it has the properties of delaying the aging process of the body (M. The greatest health benefits come from consuming oils on raw materials, e.g. as a supplement to salads. The recommended sources of fat are vegetable oils, olive oil, nuts, peas, seeds and avocados.8. It's a fluid
Women should drink about 2 litres of water a day and men 2.5 litres. Treatment water should only be used under the supervision of a doctor. Older people are more prone to dehydration, so it is necessary to ensure proper fluid intake by drinking water, tea, fruit and vegetable juices and dairy drinks, as well as by eating vegetables and fruits. The type of water should also be chosen for their health People with hypertension are advised to have low blood pressure, and seniors with osteoporosis rich in calcium and magnesium.9. The most important rules of a senior's diet
Eat 45 different meals a day on a regular basis. Increase your intake of vegetables and fruits to 5 servings a day. Choose lean meats and fish instead of fatty ones. Select whole grain cereals instead of refined ones.?? Choose vegetable oils, olive oil and oily plant seeds instead of animal oils. Limit your consumption of processed products and ready-to-eat foods. Reduce your intakes of sugar and sweets. Restrict your salt intake. Make sure you have a regular supply of fluids. Take care of your regular movements.10. The senior's diet is an example of a meal plan
The menu should be individualized, tailored to health and culinary preferences, and the preparation and consumption of food should be satisfactory and have a positive effect on well-being.11. An example of a one-day menu
To the finished oatmeal, add cinnamon and starch or a small sliced apple. How to preparePlate and milled flaxseed pour milk, boil. Ingredients: 1⁄2 cup of oat flakes, 2 cups of milk, an apple, a tablespoon of milled Flaxseeds, cinnamon.12. Second breakfast: egg paste sandwiches and avocado
The ingredients are: 2 slices of whole-grain bread, 1⁄3 of an avocado, 1 teaspoon of natural yogurt, pickled cucumber, a pickle. Cut half the cucumbers into cubes. Place the paste on the baking and eat it with the rest of the cumber.13. I'm going to tell you what I've been up to
Cut the chicken into cubes. After a moment, add the meat, then cut in half with tomatoes and spinach leaves. Finally mix with yogurt. The ingredients: 1⁄4 chicken breasts, 1⁄2 cups of whole grain pasta, ?? 1⁄2 pack of spinaches, ¢ 1⁄3 onions, ¥ a handful of cocktail tomatoes, ‡ 4 tablespoons of natural yogurt, ̊ spoons of rapeseed oil, ̋ garlic tooth. On the heated oil, submerge the cut onion and garlic. Soak the softness.14. Afternoon: fruit salad
Mix with yogurt and sprinkle with chopped nuts or mix yogurt with walnut butter.15. Dinner: lettuce with beetroot and fat
The basis for maintaining health and improving quality of life is a varied diet rich in products that provide the body with the necessary vitamins and minerals. The ingredients are: cooked peas, 2 flat tablespoons of semi-fatty feta cheese 12%, a spoonful of olive oil, ?? a teaspoon of whole grain bread, a handful of spoons.
