A recent article in the American magazine Forbes offered ten suggestions on how the elderly can eat a balanced diet.
1. Reduce Calorie Intake
As people age, they gradually lose muscle mass and their metabolism slows down. Therefore, older adults need to gradually reduce their calorie intake to maintain a healthy weight.
It is recommended that seniors consume no more than 2000 calories per day.
2. Supplement with Calcium
Older women, in particular, need to increase their calcium intake. After menopause, women experience a decrease in hormone secretion, which lowers bone density and makes them more susceptible to osteoporosis. Seniors can consume more low-fat or fat-free dairy products such as milk and cheese, and can also eat more broccoli or almonds. The recommended daily intake is 800 milligrams.
Large Bowl of Cauliflower
3. Supplement with Vitamin D
Vitamin D helps with calcium absorption. Although sun exposure can help the body produce vitamin D, the ability to absorb it decreases with age. Therefore, seniors should drink more fortified milk or eat fortified cereals, and consume more egg yolks. A daily intake of 400 international units is recommended.
4. Supplement with Omega-3 Fatty Acids
Omega-3 fatty acids can reduce inflammation, lower blood pressure, decrease triglycerides in the blood, and even help prevent dementia. Seniors can consume more walnuts, soybeans, and other foods to supplement omega-3 fatty acids. The recommended daily intake is 500 milligrams.
Peppers with Soybeans
5. Don't Skimp on Protein
Provides the body with the energy necessary for exercise. Turkey, chicken breast, fish, and beans are good sources of protein. A general guideline is to consume 1 gram of protein per kilogram of body weight. For example, an elderly person weighing 50 kilograms should consume about 50 grams of protein daily.
6. Eat Less Fat
Studies have shown that controlling fat intake can effectively reduce the risk of type 2 diabetes and cardiovascular diseases in the elderly. Seniors should try to eat less fatty meat and high-fat snacks.
Roasted Bacon Chicken Breast
7. Hydrate More
Even if not thirsty, seniors should consume more water-rich foods, especially during hot summers. Lettuce, vegetable juices, and soups are all good choices.
8. Eat More Fruits and Vegetables
Seniors should eat as many fruits and vegetables as possible, without being too concerned about the packaging. Frozen vegetables and peeled carrots are good options for those with arthritis.
Stir-fried Lotus Root with Mixed Vegetables
9. Supplement with Vitamin B12
The ability to absorb vitamin B12 decreases with age. A deficiency can lead to anemia, causing fatigue and tiredness. It is recommended that seniors consume milk, meat, and eggs. 180 grams of soft cheese or 0.5 liters of milk contains enough vitamin B12 to meet the body's daily requirement (0.005 mg).
10. Don't Be Afraid of Stronger Flavors
The sense of taste and smell diminishes with age. It is recommended to use flavorful seasonings like cinnamon and turmeric to stimulate the taste, instead of excessive salt, to avoid the risk of high blood pressure. These seasonings also contain antioxidants that help the body fight off diseases.
Scallion-scented Egg Pancake