Typically, as men and women age (around 50 to 70 years old), they begin to steadily gain weight in the form of visceral fat, a type of fat that accumulates inside the body in the internal organs, as opposed to adipose fat, which is the fat underneath. the skin. Visceral fat is far more dangerous, and is often the reason older adults face health problems like type 2 diabetes, high cholesterol, and heart problems. Around the age of 70, adults begin to lose weight, but unfortunately the weight they lose is from a decrease in muscle mass and bone density and not from fat loss. Living an active lifestyle and maintaining a healthy weight through healthy eating will help keep visceral fat and its related diseases at bay.
Seniors who want to get rid of unwanted fat should do so cautiously by following proper exercise and nutrition recommendations. A stable acceptable weight loss is around 1 to 2 pounds per week. Men over the age of 50 should consume between 2,000 and 2,400 calories daily depending on their physical activity levels and women over the age of 50 will ideally consume between 1,600 and 2,000 calories daily depending on their physical activity levels.
7 Healthy Diet Tips for Seniors to Follow
- Get more colors on your plate: High vitamins and nutrients are found in brightly colored fruits and vegetables. Choose antioxidant-laden green leafy vegetables like kale, spinach and broccoli and bright orange and yellow vegetables like squash, yams and carrots. You should try 2 to 2 ½ cups of vegetables every day and 1 ½ to 2 cups of fresh fruit (juice doesn’t count) every day.
- Eat more fiber: Prevent intestinal problems, reduce the possibility of persistent illnesses and feel full longer by increasing your fiber intake. Your ideal high-fiber foods will be raw fruits and vegetables, whole grains, and legumes.
- Drink eight to ten glasses of water every day: Older adults are vulnerable to dehydration as their bodies lose some of their ability to control fluid levels and feelings of thirst.
- Include more good fats in your diet: Enjoy the benefits of salmon, nuts (walnuts, almonds), avocado, flaxseed and other monounsaturated fats. Scientific evidence shows that the fat in these foods protects the human body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
- Watch out for sugar: You may be getting more sugar than you think from familiar foods like pasta sauces, breads, canned soups, and frozen dinners. Check Nutrition Facts labels on foods for alternate names for sugar, such as fructose, sucrose, dextrose, maltose, and corn syrup. Choose frozen or fresh vegetables instead of canned goods and low-carb or sugar-free items.
- Stay away from “bad” carbs: Bad carbs, also called “simple” carbs, are ingredients like refined sugar, white rice, and white flour that have had most of their nutrients, bran, and fiber removed. “Bad” carbs break down quickly, spike your blood insulin levels and give you a little burst of energy that will eventually crash. For long-lasting energy levels and stable blood insulin levels, opt for complex carbohydrates, such as whole grains, legumes, fresh fruits and vegetables.
- Sodium Decrease: Look for the low-sodium label and season foods with a few grains of coarse sea salt instead of cooking with regular salt. Reducing sodium in your diet will decrease swelling and high blood pressure levels.
Regardless of the age at which an individual begins a balanced and healthy diet routine, it will have definite positive effects on their physical abilities in their later years. As we age, our caloric needs decrease due to decreased muscle mass. However, the demands for minerals and vitamins remain the same or may increase as aging bodies become less efficient at absorbing them.