A healthy diet will help you enjoy good health. Therefore, an essential element to enjoy the passage of the years in health is to have good and right nutrients.
As time goes by, our metabolism slows down, so we have to reduce our calorie intake. But do you know one thing? Nutrient intake should remain the same. What a challenge! It becomes very important to focus on consuming foods with high nutritional value and low energy intake.
Although the World Health Organization classifies the population as “older adult” from 60 years of age, according to nutritional requirements, scientists divide them into two groups: from 51 to 70 years, and from 71 onwards. Although there can be enormous variations according to particular health conditions, let’s start on a worldwide basis, including only the most common terms and without going into specific diseases.
To preserve health over the years, we need a nutrient-dense diet to avoid fragility of the body.
What are the elements you should focus on?
Right Nutrients In Carbohydrates:
we know that they have to make up between 50 and 60% of your diet and must come from whole grains, fruits, and vegetables. These foods will help you achieve recommended levels of fiber, corresponding to 30 grams a day for men over the age of 51 and 21 grams for women.
However, remember to consume enough water to prevent constipation and the fecal impact, common in older adults. In the absence of a specific contraindication, it is necessary to drink an average of eight glasses (eight ounces) of water per day. Try to avoid bread, pasta, and especially sweets and cakes that are very high in calories and have low nutritional value.
Right Nutrients in Fats:
should correspond to less than 10% of your caloric intake, and you should choose those that are healthy to prevent cardiovascular disease and reduce cellular inflammation, mother of multiple chronic conditions. Include omega 3 and 6 fatty acids in your diet, mainly present in cold-water fish such as salmon, herring, and sardines.
Right Nutrients In Proteins:
Another major challenge in older adults is having a sufficient intake of protein. The recommendation is to consume an average of one gram of protein per 2.2 pounds of weight daily. It is preferable that you opt for lean meats such as boiled or grilled chicken breast, as well as baked turkey breast. Low-fat dairy is also a good protein source if you don’t have lactose intolerance, as are egg whites and legumes like beans, beans, lentils, and dried peas.
Turning to micronutrients:
you should pay special attention to the B complex, one of the most common vitamin deficiencies in adults. After age 51, a daily intake of 2.4 milligrams of vitamin B12 a day is recommended. Foods rich in vitamin B are fish, dark green leafy vegetables, and eggs, among others.
Vitamin D, a topic that I addressed in one of my previous columns must occupy us as well as calcium. Between 51 and 70 years old, the calcium requirements are 1,200 milligrams a day for women and 1,000 for men.
Similarly, after 70, they are 1,200 milligrams a day for both genders. In the case of vitamin D, the National Academy of Medicine recommends 600 International Units (IU) a day, between 51 and 70, and 800 IU for those over 70.
Watch out for sodium, On the other hand, while it shouldn’t exceed 2,300 milligrams a day after age 51. Simultaneously, people with high blood pressure need to reduce further their intake based on their doctor’s directions.
Always remember to have enough antioxidants in your body. Similarly, including foods rich in vitamins A, present in carrots, vitamin C, in red fruits and citrus, as well as vitamin E. And also, which you find in nuts and vegetables.
In fact, they will contribute to preventing dementia, arthritis, and cardiovascular diseases. And also, In addition to improving the healing process.
Something that can help you realize if you eat healthily or not. Firstly, it is better to keeping a diary of what you eat for a month. For Instance, Write down every day every food you eat. Secondly, At the end of month, review the nutritional value of what you ate. Finally, compare it with the figures I shared in this column.
However, If you reached your requirements without exceeding the calories. Therefore, that correspond to you according to your weight, age, and height, you could sleep peacefully.
Otherwise, I invite you to make an analysis of your diet in conjunction with your doctor. So, the adjustments that you can enjoy an excellent quality of life