What can’t be missed on the menu for seniors

The menu for seniors should focus on maintaining muscle mass, which will indirectly help prevent diseases. Read more!

The menu for seniors should focus on maintaining muscle mass, which will indirectly help prevent diseases and complications related to hypertension, diabetes, osteoporosis and cancer, among other diseases.

Below, experts detail what cannot be missing from an elderly person’s diet so that their basic nutritional needs are fully met.

You probably know the basics of a healthy diet – lots of fruits and vegetables, healthy proteins, whole grains, some low-fat dairy products and healthy fats, and less salt.

Some foods are especially useful for seniors who want to eat healthier.

What can’t be missed on the menu for seniors

Water

It’s not a food, right? Think of her as one. As you get older, you may not drink enough water because you don’t feel as thirsty as you used to.

“Water is so underrated. Our bodies are mostly water. If you are chronically dehydrated, think about what your cells must be like right now,” says Robin Foroutan, a nutritionist in New York.

“You can’t think as clearly, you get tired more easily, you can’t tolerate the heat either.”

“People who complain of things like fatigue and mild headaches and constipation are most often just dehydrated,” says Foroutan.

Blueberries

“Always delicious,” says Angel Planells, a Seattle-based nutritionist, “and packed with tons of antioxidants.” Antioxidants – things like vitamin C and vitamin E – can help keep your cells healthy.

‘Blueberries really come packed with nutrients that are very beneficial for the body,” he says.

Fibras

Legumes, whole grains, fruits and greens are rich in dietary fiber – which plays a key role in your digestive system.

It can help prevent or relieve constipation, as well as reduce cholesterol, blood pressure and inflammation. This can lead to a healthier heart.

Fiber can also help control blood sugar levels and lower your chances of diabetes.

Fish

Foods like salmon, mackerel and sardines are rich in omega-3 fatty acids, which are extremely heart-healthy.

They can be part of a healthy diet. It is recommended to consume two servings per week.

Olive oil

You can use olive oil as a substitute for butter. It is healthier than many other types of oils.

Yogurt

Bone loss gets worse as you age. Calcium helps keep it in check and yogurt is a good source of it.

Eating yogurt fortified with vitamin D helps you maintain healthy bones in middle age.

It also helps you digest your food and is also rich in protein. And it goes very well with fruits.

Tomatoes

These and other foods rich in lycopene, a natural chemical, may protect you against prostate cancer and may help prevent lung cancer as well.

Cooked or processed tomatoes (in juice, paste and sauce) can be better than raw ones. Researchers believe that heating or crushing tomatoes releases more lycopene.

Red wine

Alcohol can help lower “bad” cholesterol, prevent blood clots and ease blood pressure.

Drink in moderation, of course. This generally means no more than one glass per day for women and two glasses per day for men. If you don’t drink alcohol, don’t start.

Broccoli

Filled with all kinds of vitamins and antioxidants, broccoli is rich in fiber too, vital for seniors.

Nuts

Full of omega-3, unsaturated fats (the most recommended), fiber and proteins, nuts are synonymous with heart-healthy nutrition.

It is recommended to consume five servings per week.

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Fonte: WebMD

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