06 April 2015

Optimum foods for elderly

Here are our top tips on the optimum foods for the elderly to eat to stay fit and well

Fruit – Focus on whole fruits rather than juices, as they give you more fibre and vitamins. Aim for around 1 ½ to 2 servings each day. Berries are great and easy to prepare, as are bananas, apples and oranges
Vegetables – Mix your colours. Choose anti-oxidant rich dark leafy greens, such as spinach, and broccoli, as well as oranges and yellows, such as carrots and butternut squash.
Calcium – Ageing bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. The elderly need 1,200 mg of calcium a day through milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.
Grains – Whole grains are more nutritious than processed white flour in terms of nutrients and fibre. Look for pasta, breads, and cereals that list “whole” in the ingredient list
Protein –The elderly need about 0 .5 grams of protein per pound of bodyweight per day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish beans, peas, nuts, eggs, milk, cheese, and seeds
Water – The elderly are prone to dehydration, because their bodies lose some of their ability to regulate fluid levels and their sense of thirst is dulled. Drinking regularly is critical to fending off urinary infections, constipation and promoting overall good health
Vitamin B – After 50, your stomach produces less gastric acid, making it difficult to absorb vitamin B-12, which is needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods, or via a vitamin supplement
Vitamin D – We get most of our Vitamin D through sun exposure and a few foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so it might be worth supplementing Vitamin D levels with fortified foods, or a multi-vitamin
Salt –lower salt intake to help prevent water retention and high blood pressure
Fats – eat good fats, such as olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these sources protects the body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels
Fibre –. Avoid constipation, lower the risk of chronic diseases and feel fuller longer by increasing your fibre intake through eating raw fruits and vegetables, whole-grains, and beans
Good carbohydrates— For long-lasting energy and stable insulin levels, choose “good”, or complex carbohydrates, such as whole grains, beans, fruits, and vegetables.
Bad carbohydrates – such as white flour, refined sugar, and white rice, (which have been stripped of all bran, fibre, and nutrients) digest quickly and cause spikes in blood sugar levels and short-lived energy levels. Many elderly people like to live on sweet biscuits and chocolate. This is fine in moderation, but not good as the main basis of their diet
Cook cleverly –the best way to prepare vegetables is by steaming, or sautéing in olive oil. It preserves the nutrients. Forget boiling, as this drains nutrients