These are the foods experts recommend for older adults when planning to eat
Iron, vitamins, calcium and potassium are some of the essential elements for proper functioning of the body. These are usually included through a balanced and healthy diet. They are also necessary for a person to have vitality and energy.
Specifically, nutrition encourages people to eat a healthy, balanced diet to provide the body with essential nutrients. Furthermore, it not only gives energy and can help control weight, but is also essential for preventing certain diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes and other conditions.
On how a good diet can help an adult over the age of 60, nutrition graduate, Maria Sol Pascua (MN10523) highlights that this age group has the most problems: loss of lean mass and muscle mass. Malnutrition due to dosha or sarcopenia, dehydration, loss of appetite or absence of teeth that hinders food intake, gastrointestinal problems such as diarrhea and constipation. “In addition, this population is usually polymedicated and such consumption can generate interactions with food, so as professionals we must always be alert to the presence of these or in addition to nutritional monitoring,” emphasizes the nutritionist. Is.
Along the same lines, LIC Pascua says that since patients’ health conditions are so diverse, it is ideal that the eating plan be individualized. However, with the exception of extreme cases with an underlying pathology, there are few general guidelines on how to balance health in the elderly through diet.
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what foods to avoid
According to Dan Brennan, MD, a physician and contributor to the American Academy of Pediatrics, there are certain foods that older adults should avoid from their diets on the WebMD site. Stands out among them:
Refined Carbohydrates. While complex carbs are great for maintaining high energy levels, refined carbs are not. They contain simple sugars and do not contain the same minerals, vitamins and fiber as complex carbohydrates; Therefore, they can cause blood sugar to spike and then crash. Some examples of refined carbohydrates are:
- white bread
- white rice
- pretzels
- sweet water
- white flour
- Cereals not made from whole grains
Too many animal products. Eating animal products is recommended by professionals to have a healthy diet. However, it is important to eat them in moderation because they take longer to digest than plant-based foods, leading to decreased energy. Examples of animal products include meat, fish, eggs, and dairy products.
Furthermore, in a conversation with the Institute for Aging Care, Dr. Ruth Frechman, registered dietitian and spokeswoman for the American Dietetic Association, explained that older people should avoid some foods that seem healthy, especially if they are eaten raw because of germs. Served they may be. “As we get older, it becomes harder for our bodies to fight off infection, which makes it easier for us to get sick,” he said. For Frechman, older people should avoid eating the following foods to reduce their risk of contracting food poisoning.
raw eggs
- soft cheeses such as brie, camembert, and blue-veined varieties
- Raw Oysters, Clams and Mussels
- raw milk
- unpasteurized juice
- raw or undercooked beef
- Sushi
- Ceviche
what to eat
The United Kingdom’s National Health Service highlights the importance of the following minerals and vitamins as important during the third age and highlights a list of foods where they are present.
- soccer. Osteoporosis is one of the most important health problems among older people, especially women. “Calcium is responsible for maintaining healthy bones and guaranteeing the functioning of many functions of the organism. We know that, with age, the absorption of calcium decreases”, highlights nutritionist Juliana Jimenez (MN 10553) Has gone. Good sources of calcium are dairy products such as milk, cheese and yogurt, and leafy green vegetables such as broccoli, cabbage and spinach. “It’s important to note that this is a mineral whose absorption can be affected by the presence of oxalates and phytates,” explains Pascua.
- Hiero, According to professionals, iron is an important element of hemoglobin and its function is to carry oxygen through the blood to all the tissues. The best source of iron is red meat, although it can also be included through legumes, oily fish, eggs and green vegetables. Other foods that help contain it, according to Lic Pascua, are liver and blood sausage.
- vitamin C, In the body, it acts as a powerful antioxidant as it helps protect cells from damage caused by free radicals. In addition, foods and drinks rich in vitamin C are essential in the diet as they allow iron to be absorbed. Especially citrus fruits, green vegetables, peppers and tomatoes are good sources of it.
- vitamin D, It is essential for everyone as it helps build and maintain healthy bones, teeth and muscles. “There’s a lot needed in adulthood because the need to cover it is greater in that age group,” says Jimenez. It is obtained from three main sources: sunlight, food, and vitamin D supplements. Added to this, Lic. Foods such as fish, fortified milk, fortified vegetable drinks and eggs are also ideal for including this vitamin, says Pascua. Creature.
- folic acid, It is a B vitamin and is used by the body to make new cells every day. Foods that contain folic acid help maintain good health in old age. Good sources are green vegetables, brown rice, citrus fruits, as well as breads and breakfast cereals that contain the vitamin.
Experts agree that there is no established time at which a food generally benefits a person, but it is important to discuss the appearance of any new symptoms, whether negative or positive, with a professional at the start of treatment. is important. and that, in addition, the recommendations for older adults may be “general” and applicable to any person as long as they are healthy and do not have associated morbidities.
With information from La Nación
