Calcium and Vitamin D Older people need to consume more calcium and vitamin D to maintain bone health. Calcium is found in low-fat dairy products, fortified cereals, fruit juices, and dark green leafy vegetables. Calcium must be ingested three times a day. Supplements and multivitamins with calcium should also contain vitamin D. Fibre Fiber has a positive effect on the functioning of the intestines and the cardiovascular system. If you have a problem with excess weight, you should consume more foods rich in fiber – it saturates the body well and reduces the feeling of hunger. Men over 50 need 30 grams of fiber daily. Fiber is found in legumes, whole grains, vegetables, fruits and berries.
potassium For high blood pressure, doctors recommend increasing your potassium intake and reducing your sodium (salt) intake. Good sources of potassium are fruits, vegetables, and low-fat dairy products. Choose foods that are low in salt, and use herbs and spices instead of salt when cooking at home.
healthy fats If you are overweight, you need to reduce your fat intake by 20-35%. Extra-virgin olive oil, canola oil, walnuts, almonds, and avocados contain unsaturated fats and are good for heart health. Older people with high blood cholesterol levels should limit their intake of saturated fats and eat less high-fat dairy products and fried foods.
Count calories The diet of older people should be different from the diet of young people. As a rule, with age we become less active and gradually lose muscle mass, the rate of metabolic processes in the body slows down, which often leads to problems with being overweight.
Age, gender and lifestyle determine the body’s need for energy and calories. Recommendations for men over 50: – Inactive – 2000 calories / day – Leading a moderately active lifestyle – 2200 – 2400 calories / day – Leading an active lifestyle – 2400 – 2800 calories / day.
For older people, physical activity is very favorable – at least 30 minutes a day (or at least every other day). Sports activities help to speed up metabolism, restore muscle mass and increase energy levels. Plus, it’s a great way to cheer up.
Source: eatright.org Translation: Lakshmi