People over 65 years should ensure that your daily diet is rich in vitamins, minerals, fiber, proteins, fats and carbohydrates, which will provide:
• Optimal functioning of the whole organism, reducing the risk of disease in old age: cardiovascular disease, diabetes, osteoporosis, cancer, risk of dementia and Alzheimer's disease.
• In a good mood, considering that ageing is associated with increased morbidity and mood disorders (anxiety, depression, etc.).
• Antioxidants to protect. Fresh fruit is a valuable source of vitamins, minerals and fiber, so they should be part of the menu the elderly. Ideal – up to three servings per day. Eating vegetables is just as important as fruit. The focus should be vegetables - leafy green vegetables (cabbage, Kale, broccoli, etc.) containing antioxidants in yellow and orange vegetables such as sweet pepper, pumpkin, carrots. In this case, it is recommended two to three servings of vegetables (preferably raw or thermally processed as little as possible).
• Bone health – prevent osteoporosis. Maintaining healthy bones is vital in old age, as a well-known fact that older people often face problems of osteoporosis, a serious disease associated with bone fragility. The recommended daily dose of 1200-1500 mg of calcium are dairy products, broccoli, tofu, almonds, cabbage, shrimp, sardines, salmon. It must be said that dairy products are a source of vitamin D, which is needed to fix calcium in the bones - in his absence, only about 10 to 15% of calcium absorbed in the bones.
• Maintain normal cholesterol. Whole grains contain complex carbohydrates and fiber, which support the control and reduction of "bad" cholesterol. Fiber helps with the digestive issues (mainly constipation). Other important sources of carbohydrates and fiber are legumes (peas, beans, lentils, chickpeas), fruits and vegetables.
Lean meat is a valuable source of protein.
The most important source of protein for the elderly is a lean meat. Preferably fish consumption (source of healthy fats), chicken, Turkey and other lean meats. Beans, eggs and nuts are other excellent sources of protein. The recommended daily allowance of protein is between 1 and 5 g per kilogram of body weight.
Additional recommendations
Don't forget to drink water every hour, at least, two liters - even more, because the thirst is greatly reduced with age, it will help to avoid dehydration and related problems (urinary tract infections, constipation, confusion, etc.).
It is important to reduce the consumption of salt and sugar, and not skip meals. Last but not least, don't forget to combine healthy eating and physical activity regularly to maintain joint health, prevent muscle atrophy and bone loss.