Generally, as men and women age (around the age of 50 to 70) they begin to gain weight steadily in the form of visceral fat, a type of fat that accumulates within the body in internal organs. instead of adipose fat, which is the fat underneath. the skin. Visceral fat is much more dangerous and is often the reason why older adults face health problems like type 2 diabetes, high cholesterol, and heart problems. Around the age of 70, adults begin to lose weight, but unfortunately the weight they lose is due to a decrease in muscle mass and bone density and not to the loss of fat. Living an active lifestyle and maintaining a healthy weight through healthy eating will help keep visceral fat and related diseases at bay.
Older people who want to get rid of unwanted fat should do so with caution by following proper exercise and nutrition recommendations. An acceptable stable weight loss is around 1 to 2 pounds per week. Men over 50 should consume between 2,000 and 2,400 calories per day based on their levels of physical activity, and women over 50 should ideally consume between 1600 and 2,000 calories per day based on their levels of physical activity.
7 healthy diet tips for seniors to follow
- Put more colors on your plate: Brightly colored fruits and vegetables are high in vitamins and nutrients. Choose leafy greens loaded with antioxidants like kale, spinach, and broccoli, and orange and yellow vegetables like squash, yams, and carrots. You should aim for 2 to 2 ½ cups of vegetables a day and 1 ½ to 2 cups of fresh fruits (juices do not count) every day.
- Eat more fiber: Avoid intestinal problems, reduce the possibility of persistent illnesses, and feel fuller longer by increasing your fiber intake. Your ideal fiber-rich foods will be raw fruits and vegetables, whole grains, and legumes.
- Drink eight to ten glasses of water every day: Older adults are vulnerable to dehydration because their bodies lose some of their ability to control fluid levels and the sensation of thirst.
- Include more good fats in your diet: Enjoy the benefits of salmon, walnuts (walnuts, almonds), avocados, flaxseed, and other monounsaturated fats. Scientific evidence shows that the fat in these foods protects the human body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
- Beware of sugar: You may get more sugar than you think from known foods like pasta sauces, breads, canned soups, and frozen dinners. Check the nutrition labels on your foods to find alternative names for sugar like fructose, sucrose, dextrose, maltose, and corn syrup. Choose frozen or fresh vegetables instead of canned goods and low-carb or sugar-free products.
- Stay away from “bad” carbs: Bad carbohydrates, also called “simple” carbohydrates, are ingredients like refined sugar, white rice, and white flour that have been stripped of most of their nutrients, bran, and fiber. “Bad” carbohydrates break down quickly, spiking your blood insulin levels and giving you a brief burst of energy that will eventually collapse. For long-lasting energy levels and stable blood insulin levels, opt for complex carbohydrates, such as whole grains, legumes, fresh fruits, and vegetables.
- Decrease sodium: Look for the low sodium label and season foods with a few grains of sea salt instead of cooking them with regular salt. Lowering sodium in your diet will decrease bloating and high blood pressure levels.
Regardless of the age at which an individual begins a balanced and healthy diet routine, it will definitely have positive effects on their physical capabilities in their later years. As we age, our caloric needs decrease due to a decrease in muscle mass. However, the demands for minerals and vitamins remain the same or perhaps increase as aging bodies become less efficient at absorbing them.