Age is not a criterion for eating right. Staying fit and eating nutritious foods are mandatory for a person in any age group. This need increases, especially in the case of older people as they have different needs and their nutritional requirements become topmost priority for good health.
Calcium and Vitamin D
Calcium and vitamin D are essential for strong and healthy bones. Eat three servings of vitamin D-fortified low-fat or fat-free milk or yogurt every day and include calcium-rich foods such as fortified cereals, fruit juices, dark leafy green vegetable and canned fish with soft bones. Despite all this, if you are advised to take calcium supplements, choose one that contains vitamin D.
People above the age of 50 lack enough vitamin B12 and must consume it in the form of fortified cereal, lean meat, seafood and fish. You can discuss with your doctor or a registered dietitian nutritionist at www.firsteatright.com on the need of a vitamin B12 supplement.
Fiber is full of goodness. It helps to lower your risk for heart disease, control your weight and prevent Type 2 diabetes. Consume more of whole-grain breads, cereals, beans and peas along with your regular intake of colorful fruits and vegetables that are also great sources of fiber.
Increase your potassium intake and reduce sodium (salt) intake to reduce blood pressure. Eat abundant fruits, vegetables, low-fat or fat-free milk and yogurt for increasing potassium levels in the body. Try to prepare foods with little or no added salt.
Eat Healthy Fats
Decrease your saturated fats and trans fat content and consume healthy fats such as polyunsaturated and monounsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.
Dietitian Nutritionist Dr. Nafeesa Imteyaz.