It is essential to eat well during the winter months. Eating well is often synonymous with good health. So, what kind of diet should an older person adopt? With age, the need to eat gradually reduces. It is, therefore, necessary to find easy-to-eat foods that provide the required nutritional contributions.
WHO or the World Health Organization recommends 150 minutes of sports activity per week. Indeed, your physical activity is reduced with age, so your body does not spend as much energy as a younger person. This is why you feel less like eating.
At the age of 50 and over, you should choose certain foods over others. If you eat little or poorly, this can cause health complications. We explain everything below.
1. Dairy products
The Government and health experts recommend that seniors consume at least 4 dairy products per day. More and more controversial, dairy products are nevertheless good for your health. By favoring dairy products in your diet, you can prevent bone risks and avoid osteoporosis (decrease in bone density).
In addition, dairy products contain many vitamins that your body needs. For example, vitamins B6 and B12, zinc, and iodine.
Do not neglect milk, yogurt, and cheese in your diet. They are sources of vitamins for your body and provide you with the nutritional requirements necessary for good health.
2. Animal and vegetable proteins
What is sarcopenia? It is a regular loss of muscle power. Eating proteins helps to prevent sarcopenia. By eating proteins and especially animal proteins, the body’s fragility would be reduced by 60%. A diet rich in protein is therefore beneficial for your body.
Therefore, prioritize eggs, fish, and meat in your different meals of the day to feel fit and stronger. This allows you to gain weight and muscle mass.
Also, legumes are so-called vegetable proteins. They are found in the form of dried vegetables. Lentils, chickpeas, kidney beans are legumes. They contain little fat, thus reducing the risk of cardiovascular disease. To bring all the necessary benefits to your body, mix legumes with starchy foods.
3. Starchy foods
Starchy foods provide “complex carbohydrates” that gradually allow your body to use energy. The slow sugars contained in starchy foods will enable you to stay in shape throughout the day. It is therefore important to have a portion of starch at each meal. Do not hesitate to eat pasta, rice, bread, cereals, and potatoes.
4. Fruit and vegetables
The consumption of fruits and vegetables allows your body to maintain a stable weight. Fruits are also foods containing vitamins A and C. In addition, fruits and vegetables contain fiber. This helps your digestion and improves your cholesterol level.
By consuming fruits and vegetables, the walls of the blood vessels relax, thus facilitating your blood circulation. They also contain potassium, which helps reduce blood pressure. So, don’t hesitate to eat 5 fruits and vegetables a day for your good health.
As you get older, your body loses water reserves. In fact, your body contains about 50% water compared to 60% for adults and young people. It is, therefore, necessary to drink regularly throughout the day. After the age of 50, it is recommended to drink 1.5 liters of water per day.
Do not hesitate to drink plain water even if you do not feel the need. You can also alternate with tea or infusions.
A varied and balanced diet guarantees you a more pleasant daily life. These 5 foods above are your allies for good health. Do not hesitate to cook even if you are alone. First of all, this activity will force you to eat better but also, in a second time, to occupy your daily life.
Preparing meals for those around you will help you exercise your motor skills and your memory. What’s more, sharing moments with your family is the best medicine for better health. Sound off in the comments section below and tell us what you want to read next.