Nutritious food for Ageing people

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A healthy diet is essential for healthy living for all human beings despite their age. Food gives you the energy and nutrients required by your body. It lowers the risk of developing chronic health conditions such as cardiovascular diseases and diabetes. It is mandatory to track your diet plan when you grow old as ageing brings a lot of changes physically and mentally. Especially for elders, much attention is needed when planning their diet. Every individual has their own allergic reactions, lactose intolerance and digestive issues. One must be clear about that before suggesting food habits for our elders. Elders must be served low sugar, less fat, and less salty foods. They must intake a lot of fibre, vitamins and minerals. As you start ageing your appetite, and food habits change gradually. People above the age of 50 require few calories to maintain a healthy weight. Eating less food keeps you active and independent. Eating more food leads to weight gain and other issues such as joint pain and obesity. There are a few tips for elders to maintain a healthy diet.

PICK UP HEALTHY NUTRIENTS:
Always make sure you are eating something healthy, not some junk food or processed food. Such food takes a lot of time to digest and increases the sugar level in your body. Go with fibre-rich food, include fruits that have low sugar content, and add more veggies to your diet. Try making your plate a colourful one for every meal. It is good if you add seafood, eggs, beans and lentils to your diet plan.

ADD WHOLE GRAINS TO YOUR DIET:
Instead of having regular rice and wheat-based food, try eating whole grains such as brown rice, red rice and millets. There are many products available in supermarkets that are exclusive to healthy eating for elders. Whole wheat pasta and multigrain bread are good for a healthy breakfast. Millets are the best replacement for rice. They are rich in fibre and protein.


KEEP YOURSELF HYDRATED:
Water is the most essential nutrient for everyone. Never let your body face dehydration, always carry a bottle of water with you. Avoid tea, and coffee and switch over to tender coconut and some fresh juices. To keep yourself hydrated you can include soups and fruits that are rich in water content such as watermelon, oranges, cucumber etc. It is necessary to keep the sugar and salt balance in your body.

AVOID FAST FOOD:
Elders must completely avoid junk food. Junk food is high in calories but less in nutrients. Fried food, desserts and aerated drinks are high in sugar and fat too. It includes Trans-fatty acids which are bad cholesterol. These kinds of food cause digestive issues, heart diseases and diabetes. Hence it is better to not give our elders fast food.

EAT HEALTHY MEATS:
A recent study has suggested that a diet plan which contains a moderate amount of protein-rich food like fish, chicken, dairy and nuts helps in slowing the deterioration of elderly people’s muscles. It helps in maintaining healthy muscles. Avoid meats that are high in cholesterol. Egg whites are a good source of protein. Seafood is the best for elders. Vegetarians can opt for paneer and low-fat cheese.

At the time of ageing, our body requires a different pattern of nutrients. Such nutrients must be easy to absorb, easy to digest and should give energy for the entire day. Women should be very careful about their diet in old age. Due to menopause, the ability to absorb calcium reduces and they may get weakness in joints and susceptibility to fractures very easily. Food cooked should be soft and easy to chew, in case there have been teeth extractions or dentures are being used. Hence planning a proper and healthy diet for elders requires a lot of research and attention. We care for their health and it is our responsibility to take care of them.