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Senior diet nutritional recommendations for the elderly
Table of Contents
1. The most common health and nutritional problems of seniors
Age is the natural lifespan of the elderly. WHO distinguishes it into three periods: early between 60 and 74 BC, late from 75 to 89 BC, and longevity above 90 BC. (B. Lacheta 2014). One of the determinants of the quality of life of older people is health i.e. physical, mental and social well-being affecting the diet or physical activity of older persons Most commonly affected by diseases of the cardiovascular system In addition, there is a decrease in the risk of heart disease, heart disease (cardiovascular disease), liver disease, liver disease and liver disease in older people The consumption of fat and liver cancer can also lead to diseases such as cancer, kidney disease and cancer in older adults It is important to note that there are a number of health problems that can be diagnosed in elderly and elderly people.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. Proper 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 dietary and lifestyle habits of older people, it is important to combine a properly composed diet, individually selected physical activity and motivational psychological support.3. General rules
The energy value of the elderly diet depends on their age, weight, sex and physical activity. Meals should be consumed regularly, more frequently and at a lower volume, preferably 45 per day. The first meal should be eaten within an hour of waking up and the last meal 23 hours before bedtime.4. Vegetables and fruits as a source of vitamins, minerals and fiber
Food should be based on eating an adequate amount of vegetables and fruits, or 5 servings a day. They are a source of vitamins, minerals, and antioxidants, or anti-aging substances. They also contain dietary fiber, which performs many functions in the body.5. Sources of protein
Protein is the basic building material of the body In order not to allow the body to reduce muscle mass, it is necessary to ensure an adequate number of meals as its source. Fully nutritious protein can be delivered to the body by eating fish, meat, legumes, eggs and reduced fat milk and dairy products. Meat and fish often contain heme iron which is best digested by the body. It helps to avoid anemia that often occurs in old age.6. Sources of carbohydrates
The main source of carbohydrates in a senior's diet other than vegetables and fruits should be cereal products. It is best to choose those from the full industry. Whole grain cereals are rich in dietary fiber, B vitamins and mineral ingredients. They have a lower glycemic index (i.e. they raise glucose levels to a lesser extent) compared to purified products, and they also help lower cholesterol levels in the body.7. Sources of fat
The recommended sources of fats are: vegetable oils, olive oil, nuts, plums, seeds and avocados. They contain vitamin E. It is also called vitamin of youth because it has the properties of delaying the aging process of the body (M. Jan 2011).8. It's a fluid
As a rule, seniors forget to consume an adequate amount of fluid, which may result from less feeling thirsty. Older people are more prone to dehydration, so you should ensure proper fluid intake by drinking water, tea, fruit and vegetable juices and dairy drinks, as well as by eating vegetables and fruits. Women should consume about 2 liters of water a day and men 2.5 liters.9. Culinary techniques
The best methods of heat treatment are: cooking in water or steam, choking (without prior fattening or with fat but with a small amount of fat), baking (in a heat-resistant container, gloves, baking paper). Frying especially on large amounts of fat is not recommended.10. 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 fishes instead of fatty ones.11. 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.12. An example of a one-day menu
Ingredients: 1⁄2 cup of oatmeal, 2% milk, an apple, a spoonful of flaxseed, cinnamon.13. Second breakfast: egg paste sandwiches and avocado
Ingredients: 2 slices of whole-grain bread, 1 egg, 1⁄3 avocado, 1 teaspoon of natural yogurt, 1 cucumber soaked, a pickle.14. Dinner: pasta with spinach and chicken
Ingredients: 1⁄4 breast of chicken, 1⁄2 cup of whole-grain macaroni, ?? 1⁄2 pack of spinach, 1⁄3 onion, a handful of cocktail tomatoes, 4 tablespoons of natural yoghurt, one teaspoon of rapeseed oil, tooth of garlic.15. Afternoon: fruit salad
Ingredients: banana, mandarins, ?? 5 tablespoons of natural yogurt, a table of chopped nuts or a flat spoon of peanut butter.16. Dinner: lettuce with beetroot and fat
Ingredients: cooked beetroot, 2 flat tablespoons of semi-fat 12%, a teaspoon of olive oil, ?? a spoonful of sunflower oil, a loaf of whole grain bread, ̇ a handful of spoons. How to prepareBrook and fetus cut into cubes, put in a bowl with spoon. Sprinkle the whole with olive oil. Serve with baking powder. The basis for maintaining health and improving quality of life is a varied diet rich in vitamins and minerals that provide the body with the necessary nutrients. Combined with the proper activity of this unit, it is a preventive and therapeutic treatment for many diseases.
