As people grow older, their nutritional needs change a bit. However, older adults still need a variety of nutrients to stay healthy. In fact, by eating certain things, seniors can help to prevent health problems that are common to aging and stay healthier overall. Below are some dietary tips that can help your older family member to stay healthy as they age.
Eat More Fiber to Stabilize Blood Sugar
The best way to avoid sugar spikes is to avoid eating sweetened foods and processed carbohydrates, but by adding fiber to their diet, seniors can prevent rising blood sugar levels. The best kind of fiber to eat for this purpose is insoluble fiber. This is the kind of fiber that the body cannot digest. Some sources of insoluble fiber are:
- Whole wheat flour.
- Nuts.
- Beans.
- Vegetables.
- Cauliflower.
- Green beans.
- Potatoes.
Because it doesn’t digest, it slows digestion down which keeps blood sugar from spiking. The roughage also passes into the lower intestine where it feeds the good bacteria that are found there. These bacteria help to make the body more sensitive to insulin.
Include Dairy Products for Strong Bones
Older adults are at risk for a condition called osteoporosis which causes bones to become weak and break easily. To keep bones strong, seniors need to get plenty of calcium and vitamin D, a nutrient needed to help the body use calcium. Women need about 1,200 mg of calcium per day, and men need 1,000 mg. Dairy products are an excellent source of calcium, so add an extra slice of cheese to your aging relative’s sandwich and serve a glass of milk with dinner. Yogurt and cheese cubes or sticks make a great afternoon snack, too.
Eat Protein for Stronger Muscles
Around the age of 50, muscle tissue begins to deteriorate. To keep muscles strong, seniors need to eat more protein. Of course, the best way to avoid muscle weakness is to exercise and making strength training a part of the routine. In addition, eating more protein will help to keep muscles healthy and strong. Experts recommend that older adults include a source of protein in every meal. Some good sources of protein are:
- Eggs.
- Fish.
- Dairy products.
- Meat.
- Tofu.
- Quinoa.
- Lentils.
- Beans.
A senior care provider can help your aging relative to eat a diet aimed at improving their health and avoiding problems. Senior care providers can prepare meals that include protein, calcium, and fiber. Because some older adults have difficulty getting to the grocery store on their own, a senior care provider can drive them to the store and help them to shop for healthy foods.
If you or an aging loved-one are considering a Senior Care in Raleigh, NC please contact the caring staff at Affordable Family Care. Serving Raleigh, Greensboro, and the surrounding areas in North Carolina. Call today 919-676-1070.
Sources
https://www.aarp.org/health/healthy-living/info-2020/nutrition-after-age-50.html?intcmp=AE-HP-BB-LL1
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