As we grow old, our nutritional needs change with time. In fact, the nutritional needs of a teenager are completely different from those of say, senior citizens. With age, you observe several changes in how your body processes food. These are some of the changes that you would observe:
- Changes in Metabolism: With the increase in age, your metabolism slows down. Due to which the body doesn’t burn as many calories as it should. This leads to gaining more weight. To avoid this, best thing to be done is doing regular exercise and eating nutrient-rich food. For the women at average activity level, 1,800 calories per day is required and for men it is about 2,300 calories per day. Less calories are required for an inactive person as compared to the active one.
- Changes in Digestive System: Your body produces a fluid which helps in the digestion. But when you get older the process slow down due to less fluid production. Due to these changes inside the body it becomes harder to absorb essential nutrients like folic acid and vitamins B6 and B12.
- Changes in Appetite: Many seniors start suffering from so many diseases and due which they take so many medicines. These medicines have side effects on their body like upset stomach, lack of hunger etc. All these things leads to poor nutrition.
- Changes in emotional health: Many seniors loses interest in eating when they feel lonely and depressed while some start overeating and hence gain unwanted pounds.
To avoid all this, it is very essential to follow a proper diet plan. Here we are sharing some very useful tips to right eating in old age.
- Start your day with drinking one glass of water. In whole day you must have at least 15 glasses of water to avoid dehydration.
- To prevent constipation, include two to three seasonal fruits in your daily meal. Fruits work as an antioxidants and helps in preventing constipation.
- Protein rich diet is very important to repair worn out cells and tissues. For this you can include Egg whites, paneer made of low-fat milk etc in your meal.
- To control the cholesterol level in your blood, start making your food in mustard oil or olive oil.
- To make your supper healthy you can have vegetable soups without cream.
- It is important to take six to seven small meals in a day to avoid tiredness and digestion problems.
- To maintain blood pressure, you must include the food which is rich in potassium in your diet like sweet lime, cumin seeds, coconut water etc.
- While making the dough, add some curd in it. It will add high dose of nutrition to your dough and also will keep your chapattis soft to eat.
- Oats porridge is an excellent breakfast for seniors.
- Last but not the least, exercise regularly. Doing yoga or any other physical exercise is the best way of ensuring the absorption of nutrients well.
At CareOf, we help in preparing a diet plan, catering to nutritional needs of your ageing parents, as well as have a professional dietician monitor their diet providing so that they are healthy as ever!
Posted by :Swati Sharma | 27 June, 2017