A balanced diet for the elderly – nutritional needs of the elderly

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Elderly nutrition and healthy eating depend on many factors. The elderly body has undergone many changes. The bones and the muscles came from the inactive state of the hormones.

Several factors affect the health and well-being of the elderly. Here are some nutrition information that can be of great assistance to you regardless of age.

Water

The body's water content decreases as it will be older, so elderly people often suffer from dehydration. Seniors need to keep this point in mind and regularly give at least one gram of water to every 2.2 pounds of body weight

Protein

Protein is essential for the elderly. They need to maintain a healthy immune system and prevent muscle wasting. At the same time, you do not need much energy. Foods such as eggs, chicken, meat and fish, which are sources of low-fat proteins, are very important for the elderly.

Carbohydrates and Fibers

The whole body gains energy from carbohydrates. Bread, pasta, cereals and other cereals are rich in carbohydrates. Preventing constipation in drinking water and fiber-rich diets

Fat

Elderly diets should be low in fat and not fat-free. You can limit fat intake by entering lean meats and low fat diaries. As far as possible do not bake your meals in the oil.

Iron

Iron deficiency is common among the elderly who do not eat much. Such people have to eat a lot of breakfast cereals or red meat.

Zinc

Older bodies find it difficult to find zinc. Fish, poultry and meat should be taken to meet the body's zinc requirements.

Calcium

Most elderly people hardly get enough calcium. Elders require at least 1500 mg of calcium per day.

Many of the elderly avoid drinking water, fearing that their digestive system may be overthrown. If you defy milk, you can use milk instead of milk instead of milk powder. You can also obtain the required calcium from foods such as low-fat cheese, broccoli and yogurt.

Vitamin B12

Vitamin B12 is usually absorbed by the internal factor of the stomach. Many of the elderly suffer from vitamin B12 deficiency because of their atrophic gastritis, due to the inflammation of the stomach wall, the growth of bacteria and the lack of their inherent factor. system.

Older people need each of the above nutrients to stay healthy. Elderly people should be as active as possible and have a balanced diet. The older body can not be as it once did; this does not mean that there is reason to neglect it. Have enough nutrition to enjoy a long and healthy life.

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