Nutrition

The physical and mental changes that seniors go through can be related to changes in a senior’s diet. By eating a healthy and balanced diet, people can prevent many diseases during their later years.

During a person’s silver years there is reciprocity between the nutrition status and health: proper diet helps maintain the health status, and good state of health allows for better standard of living.. Over the years, our body goes through many different changes such as a decrease in energy in energy levels and a reduction in need of food, decrease in muscle mass and an increase in body fat mass, decreased food absorption ability and intestine movement, difficulties in chewing and a decline in appetite. In addition, there is decreased physical activity; anxiety, tension and depression, as well as a change in appetite.
 
These physical and mental changes, in addition to social and economic changes, can cause damage to our health by making an impact on nutritional quality of a person’s food. We recommend keeping and following these nutrition rules:

1. Eat a Variety of food
   This increases the chances that your body gets all the nutritional elements it needs (vitamins, minerals, nutritional and other fibers), and increases your appetite.
    
2. Have your Meals arranged
   
   We recommend that you eat breakfast, lunch, and dinner, including salad, a form of carbohydrates and lean protein.
    
3. Maintaining proper body weight
   It is important to maintain the same body weight if your body weight see’s a major decline (mainly more than 2 kg per month), you should report it to your family doctor. The amount of recommended calories for a senior over the age of 70 is 28 calories per kilogram of body weight. For example, a person weight 70 kg should consume 1,960 (70kgX28cal) calories per day. In general, try to consume 1,600-2,000 calories per day.
   
   
4. Keep Hydrated
   Drink a glass of water before every meal, and 2 cups of water between meals. If you need to improve the taste of water simply add lemon and fresh mint, or prepare a cold pitcher of brewed tea. Remember that dehydration can lead to constipation.
    
5. Eat more Fiber
   It is recommended to eat a fresh salad every day, vegetables and fruits. Another way to get added fiber is by eating bran or oatmeal in the morning. Eating a diet high in fiber can help prevent constipation.
    
6. Get your vitamins and minerals
   A good way to provide your body with the proper vitamins and minerals is by eating fruits and vegetables with each meal.
    
7. Shop smartly
   It is recommended to buy fresh food and if buying packaged goods it is important to read the date specified on the package to avoid expired food.
    
8. Don’t cook huge amount of food
   Cooking small quantities of food will ensure that you are eating the freshest food possible.
    
9. Do not eat alone
   Eating in a group has been shown to improve appetite