Proper nutrition is important at any stage of life, but it becomes increasingly more critical as we age. Certain dietary considerations should be included with each day's menu. You don't need to plan large meals. In fact, it's recommended to eat smaller portions more often throughout the day to help maintain proper metabolism. Here are some guidelines for seniors to stay healthy.
1. Protein-Rich Foods
Protein helps repair the body after surgery or an accident. It's a good source for fighting infections, and it also aids in building muscle mass, which improves calorie-fighting metabolism.
Including protein with every meal is important, but it can also seem like a daunting task if you're on a limited budget. Red meat is definitely one source, but so are other lean meat options that include white meat chicken and fish. Salmon is particularly rich in Omega-3 fatty acids.
Consider adding protein with dark leafy green vegetables to a pasta sauce. Include dairy with cheese and whole grain crackers, or opt for a natural nut spread. Legumes, such as red beans, are an excellent and inexpensive alternative for adding nutrient-rich protein to your diet.
2. Foods High in Antioxidants
Antioxidants assist the body in fighting conditions that can lead to cardiovascular disease, cancer, and Alzheimer's disease. You can include antioxidants in your daily diet through a number of sources.
Green tea is not only an excellent source for including disease-fighting antioxidants in your regimen, but it's also rich in nutrients that boost metabolism, aid digestion, and curb the appetite. Blueberries provide cell-rejuvenating benefits while also satisfying your system's craving for sweets.
3. High-Fiber Choices
Including the proper amount of fiber in your diet maintains appropriate digestion and metabolism. Whole grains and beans combined are not only an excellent source of fiber, but they also add important nutrients, such as iron and selenium.
When shopping for grains, make sure that the label states that it is whole grain. The whole grain includes the germ and bran in the seed. Brown rice is one source. You don't need to buy a bag of dried beans to soak and cook if it's too much food. Look for cans of low sodium options.
4. Proper Hydration
Keeping yourself adequately hydrated by drinking at least 6 glasses of water a day serves to flush out toxins in your body, help brain function, and regulate body temperature. It also lubricates joints and tissue.
For more information about a senior's diet, check out our list of super foods. And for additional questions, don't hesitate to reach out.