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Dieting Tips For Seniors
In general, as men and women age (approximately 50 to 70 years), they begin to gain weight steadily in the form of visceral fat, which is the type of fat that builds up in the body on internal organs rather than fat fat , the latter being the underlying fatty skin. Visceral fat is far more dangerous, and it’s often the cause of health problems like type 2 diabetes, high cholesterol and heart disease in older adults. Around the age of 70, adults begin to lose weight, but unfortunately, the reason they lose weight is due to a loss of muscle mass and bone density, not a loss of fat. Living an active lifestyle and maintaining a healthy weight through a healthy diet will help prevent the development of visceral fat and its associated diseases.
Seniors who want to shed excess fat need to proceed with caution and follow proper exercise and nutritional advice. A steady and acceptable weight loss is about 1-2 pounds per week. Men over 50 should eat 2,000 to 2,400 calories per day, depending on their level of physical activity, while women over 50 should ideally eat 1,600 to 2,000 calories per day, depending on their level of physical activity.
7 Healthy Eating Tips for Seniors to Follow
- Add more color to your plate: Brightly colored fruits and vegetables are rich in vitamins and nutrients. Choose antioxidant-rich leafy greens like kale, spinach, and broccoli, and brightly colored orange and yellow vegetables like squash, yams, and carrots. You should try to get 2 to 2 ½ cups of vegetables and 1 ½ to 2 cups of fresh fruit (not counting juice) each day.
- Eat more fiber: Prevent bowel problems, reduce your chances of persistent disease, and feel satisfied for longer by increasing your fiber intake. Ideal fiber-rich foods are raw fruits and vegetables, whole grains, and legumes.
- Drink eight to ten glasses of water a day: Older adults are prone to dehydration as the body loses some of its ability to control fluid levels and thirst.
- Include more good fats in your diet: Enjoy the goodness of salmon, nuts (walnuts, almonds), avocado, flaxseed, and other monounsaturated fats. Scientific tests have shown that the fats in these foods protect the body from heart disease by controlling levels of “bad” LDL cholesterol and raising levels of “good” HDL cholesterol.
- Watch out for sugar: From familiar foods like pasta sauce, bread, canned soups and frozen dinners, you’re probably getting more sugar than you think. Check the nutrition labels on foods for alternative names to sugars like fructose, sucrose, glucose, maltose, and corn syrup. Choose frozen or fresh vegetables instead of canned ones, and low-carb or sugar-free products.
- Stay away from “bad” carbohydrates: Bad carbs, also known as “simple” carbs, are ingredients like refined sugar, white rice, and white flour that have been stripped of most of their nutrients, bran, and fiber. “Bad” carbs break down quickly, raising insulin levels in the blood and giving you brief bursts of energy before eventually crashing. For sustained energy levels and steady blood insulin levels, choose complex carbohydrates such as whole grains, legumes, and fresh fruits and vegetables.
- Reduce sodium: Look for low-sodium labels and season foods with some coarse sea salt instead of cooking with regular salt. Reducing the amount of sodium in your diet will reduce bloating and high blood pressure levels.
No matter what age a person starts a balanced and healthy diet, it has a definite positive effect on their physical abilities later in life. As we age, our caloric needs decrease due to loss of muscle mass. Despite this, mineral and vitamin requirements remain the same, or may increase, as aging bodies absorb them less efficiently.
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