PT health Life – Elderly people eat moderately to help keep their bodies healthy, their minds sharp and their energy abundant. So, add these 5 foods to your shopping cart.
1. Colorful fruits and plants
“The darker the red, the darker the green, the yellower, the oranger… they are foods with many uses. Their natural color shows that these fruits are packed with vitamins and antioxidants “, said American Dr. Diane Stadler, Assistant Professor of Drug Research at Oregon Health and Science University.
Dr. Stadler also recommends blueberries, red raspberries and black cherries as they are ideal fruits. You also cannot ignore dark and leafy vegetables such as spinach, kale and Swiss chard. These vegetables can be eaten all year round because in terms of nutrients, frozen or fresh are the same.
2. Dairy products
“This is an extremely important food group for aging people. Calcium needs increase and they will maintain that need. You will not be able to find any other food with as much calcium as dairy products,” Dr. Stadler said.
Also according to Dr. Stadler, milk will give you all the calcium you need in just 3 230g servings. Dairy products are also good sources of vitamin D – important for strong bones. There are many people who do not absorb enough vitamin D, and as we age, the body has more difficulty creating vitamin D when the only source is sunlight.
Keep your menu to include low/fat milk, yogurt, and cheese.
3. Whole grains
These “super foods” are essential in a kitchen. They are a good source of B vitamins and also contain a lot of fiber.
Whole grains are easy to find. “There are many types of whole grains, not just oats and whole wheat flour, such as Quinoa, which is very high in protein,” Dr. Stadler said.
4. Lean protein
There are many foods that contain protein such as fish, poultry, beans, nuts and dairy products.
If you choose to eat meat, eat lean meat. If you see fat, it is saturated fat and is often accompanied by cholesterol, which negatively affects health.
Eat small, large portions. Dr. Stadler recommends envisioning a serving of meat as the size of a stack of cards. If there’s more than that on your plate, take it home to eat later or don’t eat at all to avoid temptation.
5. Fish containing Omega-3
Oily fish such as salmon, tuna and mackerel are good sources of Omega-3 for the body. Dr. Stadler says that just 2 servings of these fish a week are enough for you to absorb Omega-3.
Canned salmon is also a good choice because it often has bones attached, an additional source of calcium.
If you don’t eat fish at home, order it every time you eat out. “It’s a great opportunity to meet portion norms,” recommends Dr. Stadler.
