Nutrition Needs When you’re over 50 – Healthy Eating for Older Adults

Sehetmand Khana – To stay healthy, it is very important to change your eating habits along with age, especially after the age of 50 years.  There is no denying that as you get older, your symptoms start appearing, no matter how much you care, but yes, you take care of your diet plan for old age.  You can easily face the challenges related to health and avoid diseases to a great extent.  What kind of changes should be made in food and lifestyle after 50?  Dr. Zamrud Patel, Consultant Dietician of Global Hospital Mumbai is telling.

Eat nutritious: Men over 50 years of age should eat nutritious food (diet plan for old age).  This reduces the risk of developing old-age diseases, such as heart disease, diabetes, obesity and certain types of cancer.  Include fruits, green vegetables, whole grains, fat-free or low-fat dairy products in the diet.  For protein, eat fish, eggs, lean meats, beans and nuts.  To avoid obesity and heart diseases it is important to eat saturated food.

Healthy Eating for Older Adults:

Eat nutritious

Men over 50 years of age should eat nutritious food (diet plan for old age).  This reduces the risk of developing old-age diseases, such as heart disease, diabetes, obesity and certain types of cancer.  Include fruits, green vegetables, whole grains, fat-free or low-fat dairy products in the diet.  For protein, eat fish, eggs, lean meats, beans and nuts.  To avoid obesity and heart diseases, it is important to minimize the intake of saturated fat, transfats, cholesterol, salt and sugar in the diet.

Be physically active

It is very important to stay physically active after crossing the age of 50.  Being physically active helps in strengthening the muscles, keeping the heart healthy, maintaining flexibility of the body and maintaining balance.  Being physically active reduces the risk of dementia.  For this, exercise for half an hour at least four days in a week.  If you want, you can do walking, cycling or swimming.  To strengthen the muscles, do weight training exercises, but take the help of a trainer for this.

Quit smoking and consume alcohol in limited quantities

After 50, diseases such as heart disease, stroke, high blood pressure begin to surround.  Men who smoke cigarettes are at greater risk.  So, if you smoke then get rid of this habit, your age will increase.  Also, reduce alcohol consumption too, because with aging, the body reacts differently when consumed.

Lose weight

If you are overweight then try to lose weight.  By doing this your lipid level will be normal.  Think about the benefits of weight loss to encourage yourself.  Reduce the amount of calories in food.  Avoid eating simple carbohydrates like white bread, maida, pizza etc.

Limit the amount of cholesterol in food

Do not consume more than 300 mg of cholesterol daily.  If you have heart disease, take 200 mg cholesterol only.  Do not consume foods high in cholesterol, such as egg yolk, creamy milk, etc.  Use canola, olive or peanut oil for cooking.  If you like to eat non-veg, then eat salmon or mackerel fish instead of red meat.

Also Read – Your Daily Diet needs to be included these food items

Catering tips(Healthy Eating for Older Adults )

  • To make the bread soft, add curd to the flour and cook it.
  • Eat oatmeal in breakfast.
  • To avoid dehydration, drink about 15 glasses of water a day.
  • Exercise regularly.
  • Contact a doctor immediately if there is any type of problem
  • With age, the demand for vitamins, protein, minerals, carbohydrates and fluids in the body changes.  Therefore, these nutrients should be eaten in such a way that they are easily digested.  Eat several times a day.  It helps in digestion and does not cause fatigue.
  • Weak muscles, white and falling hair, wrinkles on face, cough and cold are common.  Therefore, include nutrients in vitamin E, C, A and mineral food.
  • Include two to three seasonal fruits in the diet.  It acts as an antioxidant and helps prevent constipation.
  • Egg eggs are a good source of protein.  Vegetarians can eat cheese prepared with less fatty milk.
  • Use mustard or olive oil in the food.  This prevents cholesterol from growing.
  • Take a snack with you when you are out of the house to avoid outdoor catering.
  •  Include potassium-rich foods such as cumin, mussi, fenugreek seeds and coconut water.