Eating Healthily in Old Age

Posted in: 19th July 2011 by erica
As we all get older the benefits of healthy eating include

·         Sharpen the mind

·         Help resist against illness and disease

·         Increase energy levels

·         Give you a more robust immune system

·         Speedier recuperation times

·         Better management of chronic health problems

·         Can be key to a positive outlook and staying emotionally balanced.

 

Tips for eating healthily as we get older

 

  • Reduce salt (sodium) this will help the prevention of water retention. Buy low sodium salt
  • Eat fats, ie olive oil, avocados, nuts, flaxseeds, oily fish.
  • Plenty of fibre to avoid constipation, ie wholegrains, veggies and beans
  • Avoid bad carbs such as white bread, white pasta  and white potatoes, try good carbs which have not been processes
  • Look for hidden sugar such as sucrose, maltose, dextrose
  • Steam your food or sauté it in olive oil
  • Eat colourful foods

 

 

How many calories do seniors need?

There is a right number of calories for your body. Use the following as a guideline.

A woman over 50 who is:

§  Not physically active needs about 1600 calories a day

§  Somewhat physically active needs about 1800 calories a day

§  Very active needs about 2000 calories a day

A man over 50 who is:

§  Not physically active needs about 2000 calories a day

§  Somewhat physically active needs about 2200-2400 calories a day

§  Very active needs about 2400-2800 calories a day