Nutrition Tips for Senior Citizens
04/03/2013
[/caption] Optimal nutrition is imperative for senior citizens to get the most out of life. Whether you want to boost your energy, increase your vitality, preserve mental acuity, or avoid illnesses, pay more attention to what you eat to help you reach your goals. Here are some important nutritional tips for senior citizens to remain healthy and strong.Eat and Drink More of These- Fruits and vegetables: With their skins on, you get more fiber and vitamins. While all fruits and vegetables are healthy, look for richly colored varieties, such as berries, melons, squash and yams. Aim for two servings of fruit and two cups of veggies every day.
- Whole grains: Whole grains offer more nutrients and fiber than white flour. Eat six to seven ounces of whole grains each day by finding pasta, bread and cereal with “whole grain” listed first on the ingredients list.
- Lean protein: Avoid red meat, which is a fatty source of protein. Opt instead for fish, chicken, eggs and low-fat cheese. Non-dairy or non-meat protein options include beans, legumes, peas, nuts, and seeds.
- Calcium: Senior citizens are at risk for osteoporosis, so reduce your risk with more calcium in your diet. Get the recommended daily amount of 1,200 mg of calcium by drinking milk and eating yogurt or low-fat cheese throughout the day. Non-dairy sources of calcium include broccoli, almonds, tofu, kale, and calcium supplements.
- Water: Dehydration can be a serious concern for senior citizens. Make sure you’re drinking about eight cups of water per day to prevent urinary tract infections and constipation.
- Sodium: Table salt, or sodium, causes water retention and high blood pressure. Purchase products with “low sodium” or “no salt added” labels, and avoid sprinkling salt on your food.
- “Bad” carbs: Simple carbohydrates are not good for your body. These include white flour, white rice, and refined sugar that have been stripped of their fiber and nutrients. Bad carbs spike your blood sugar and can cause Type 2 diabetes.
- Empty calories: Foods you feel guilty about eating – French fries, candy, doughnuts, potato chips – add nothing nutritional to your body. In this way, they are empty calories that fill you up without delivering the nutrients all senior citizens need to thrive.