Elderly people aged 60 and up usually lack protection from chronic disorders like cancer, heart disease, diabetes, and bowel disorders because they are not eating the recommended amount of fruit, vegetables, and whole grains that their body requires. They also lack the needed calcium, vitamin D, and crystalline vitamin B12 in their diet, which are good for bones and can protect them from hypertension.
While it might be a little cliché, maintaining a healthy weight through regular physical activity and eating a proper diet are what everyone needs to stay healthy. Dieticians also recommend only consuming foods that are low in saturated fat and low in cholesterol. Additionally, they suggest that food with added sugars and salt should be taken in moderation.
Moreover, without vitamins, it remains difficult for elderly people to meet the recommended daily intake of nutrients that their bodies need. A recommended daily diet should consist of 400 grams of fruits and vegetables, 1200 mg of calcium, 10 µg of vitamin D, 230 grams of whole grains and B12 absorption. However, their current average intake only consumes 240 grams of fruits and vegetables, 800 mg of calcium, 4 to 6 µg of vitamin D, which are all lacking.
Here’s an easy to follow diet plan that may help improve their diets: To start off, breakfast should include: whole grain bread, fortified cereal, milk, and a serving of fruit. This simple breakfast already has fiber, vitamins, minerals, and phytochemicals that are low in added sugar and salt. For both lunch and dinner, include at least 2 servings of fruits and vegetables plus a source of protein (170 grams of either meat, fish, cooked dry beans, or poultry) that gives you iron.
Feel free to include starchy food such as whole grain bread, rice, potatoes and pasta. Make sure to avoid junk and fast food, frozen meals, and canned foods. Doing these will help lower their sodium intake. If it can’t be helped, select foods labeled “no salt added” and “low fat”.
Lastly, don’t forget to include dietary supplements to complement the diet. Multivitamins generally contain 100% of the recommended daily nutrient intake of adults. However, if you want to make sure that you are taking the right amounts, make sure to consult your doctor.