Nutrition Tips for Seniors
Nutrition Tips That Will Help Seniors Stay Healthy
A balanced diet is essential for senior health. A nutritious diet will help you live a longer life. It will also help boost your energy and sharpen your mind. Below is a list of nutrition tips for seniors:
Eat Plenty of Fruits And Vegetables
Seniors need to eat plenty of fruits and vegetables. Both fruits and veggies contain many of the essential nutrients that you need to stay healthy. Make sure that you opt for whole fruits instead of fruit juices. Fruit juices are high in sugar and they do not have any fiber.
Leafy, green vegetables, such as spinach and kale are among the healthiest vegetables that you can eat. You will also need to include yellow and orange vegetables in your diet, such as yams and carrots.
You should try to eat between 1.5 to two servings of fruits per day. Aim to get between 2 to 2.5 cups of vegetables per day.
Eat Plenty of Omega 3 Fatty Acids
Omega 3 fatty acids have been shown to reduce inflammation. Inflammation can cause many illnesses, including cancer and heart disease. You can find omega 3 fatty acids in walnuts, flaxseeds and salmon. There has also been evidence to suggest that omega 3 fatty acids may help reduce the risk of dementia.
Get Plenty of Calcium
A person's calcium needs increases as he or she gets older. Calcium can help protect against osteoporosis. It can also help lower blood pressure. Most dairy products are a good source of calcium. Leafy greens and almond milk are great choices if you are looking for an alternative to almond milk.
It is important for you to choose whole grains over refined grains. Refined grains are devoid of essential nutrients. Oatmeal, whole wheat pasta and brown rice are examples of some of the whole grain-rich foods you can include in your diet. Whole grains are high in fiber.
Limit Your Intake of Sodium
Your chance of developing high blood pressure increases as you get older. One of the things that you can do to reduce your risk of high blood pressure is to limit sodium intake. People typically get most of their sodium intake from processed foods. That is why it is important to eat more fresh foods instead of processed ones. A nutritionist can help you if you need help finding recipes that are low in sodium.