Eating a healthy diet can reduce the risk for many conditions associated with aging, including anemia, confusion, infections, hip fractures, hypotension, and wounds. And when combined with regular physical activity it can reduce the risk of many chronic diseases, including osteoporosis, type 2 diabetes, heart disease, stroke and some cancers.
There are an estimated 78 million baby boomers in the United States who started turning 60 in January 2006. The numbers of senior citizens in this country will continue to increase at a rapid rate over the next 30 years due to the aging of this generation. As baby boomers continue to age, more older Americans than ever will be at risk for conditions associated with poor nutrition.
1. Estimate the correct amount of food
* Before ordering food, estimate the portions that can be eaten so as to avoid ordering too much.
* Some restaurants may serve larger portion sizes, so do not hesitate to ask the waiters about the food portions in advance.
* The bulk of the diet should include foods that are high in fiber like whole-grain breads and cereals, beans, fruits and vegetables. These foods can help prevent constipation as well as lower the risk for chronic diseases.
2. Grasp the opportunity to order food
* When eating out with family or friends, do grasp the opportunity to order some healthier dishes.
* Ask the waiters about the ingredients or cooking methods being used for those dishes with unfamiliar names.
3. Go for low-fat meat or soy bean products
* Choose lean meat, fish, skinless chicken, and tofu more often.
* Avoid high-fat or high-cholesterol meats, such as belly meat, offal, luncheon meat, sausages, chicken feet, fish head, etc. and deep-fried soy bean products such as deep-fried tofu, etc.
* Milk products are high in calcium and vitamin D, which helps keep bones strong in aging. It is important that the elderly have three servings of vitamin D fortified low-fat/fat-free milk, yogurt or cheese every day. Reduced-lactose milk products, soy-based beverages or tofu are good alternatives for those who are lactose intolerant.
4. Choose more high dietary fiber food
* Choose more foods prepared with high dietary fiber ingredients which include whole grain cereals, dried beans, vegetables, and fruits, etc. Some side vegetables, such as mushroom, dried fungi, and carrot, are also good sources of dietary fiber.
5. Reduce salty food or condiments
* Try to avoid dishes with cured meat or preserved ingredients, such as sausages, salted fish, salted egg, and pickled vegetables, such as sauerkraut (pickled cabbage) and pickled olives. Dishes cooked with salty condiments, such as spare ribs with preserved black beans and pork with sauerkraut, should also be selected less often.
* Choose dishes seasoned with natural low-salt condiments like ginger, spring onion, garlic, and onion, etc.
6. Choose dishes cooked with less oil
* Low-fat cooking methods include steaming, boiling, baking, grilling, and stewing. Examples of low-fat foods include noodle soup, boiled vegetables, grilled fish, and roast chicken etc.
* Avoid deep-fried and oily foods like French fries, deep-fried chicken, spare ribs, etc.
7. Be smart when choosing desserts or drinks
* Most desserts have high sugar and caloric contents, so it is preferable to eat only small portions. Fresh fruit is a healthier dessert choice.
* For drinks, choose water, plain tea, or small amount of fresh fruit juice rather than high sugar and caloric drinks, such as soft drinks, sweetened juice, and beer, etc.
Finally, loneliness also contributes to decreased food intake. Many older adults would rather eat something convenient and unhealthy than cook for themselves and then eat it alone. Skipping meals is not healthy, and may cause your metabolism to slow down or lead you to eat more high-calorie, high-fat foods at your next meal or snack.
Healthy and Smart Eating for Elderly
