Eating well is important for all ages, but especially for older individuals who need to maintain their strength and energy, while often managing chronic diseases like diabetes and high blood pressure. Because calorie needs decrease with age, but nutrient needs remain the same or even increase, itís essential that seniors pack as much nutrition into each meal as possible.
Planning quick and nutritious meals that are high in protein, vitamins and minerals can make healthy eating easy. Many caregivers and family member worry whether their parents are eating enough and getting a balanced diet. These are valid concerns, given that appetite decreases for older adults as they become less physically active. The diminishment of taste and smell also dampens the desire to eat. Food just doesn't taste as good.
The USDA Daily Dietary Guidelines:
Grains: 5-10 ounces (with at least three ounces from whole grains)
Vegetables: 2 to 3 1/2 cups, with a variety of colors and types
Fruits: 1 1/2 to 2 1/2 cups
Milk, yogurt, and cheese: 3 cups of milk (1 cup of yogurt, 1 1/2 to 2 ounces of cheese, or 2 cups of cottage cheese are equivalent to one cup of milk)
Meat, poultry, fish, dry beans, eggs, and nuts: 5-7 ounces of lean meat, poultry or fish (1/4 cup of cooked beans or tofu, 1 egg, 1/2 ounce of nuts or seeds, or 1 tablespoon of peanut butter are equivalent to one ounce of meat)
Elderly persons should ensure that there is adequate protein in their diets, for protein is necessary for a healthy immune system and for repair and maintenance of body tissues. In addition, only small amounts of fats, oils, and sweets should be eaten each day. Fats can provide energy and vitamins, but too much fat can lead to heart disease. fat is also high in calories.
To lower fat a person can:
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