· 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