A balanced diet is essential for the well-being of older adults, since with age the body undergoes changes that require an adequate diet. During March, National Nutrition Month, it is an opportune time to reflect on healthy eating habits.
QuéOnnda.com offers advice backed by reliable sources to promote proper nutrition at this stage of life.
Nutrient-rich diet
With aging, the absorption of certain nutrients decreases, so it is essential to focus on a nutrient-dense diet.
The Dietary Guidelines for Americans 2020-2025 recommend.
Calcium and vitamin D: These nutrients are crucial for bone health and the prevention of osteoporosis. They are found in low-fat dairy products, fatty fish and fortified foods.
Dietary fiber: Consuming fruits, vegetables and whole grains helps maintain digestive health and may reduce the risk of chronic diseases.
Lean protein: Incorporating protein sources such as fish, poultry and legumes is vital for maintaining muscle mass and immune function.
2. Adequate hydration
The sensation of thirst may decrease with age, increasing the risk of dehydration.
It is advisable to consume at least 8 glasses of water per day and to increase the intake in hot climates or during physical activity.
Adding slices of fruit or herbs to water can improve its taste and encourage its consumption.
3. Limit sugars
Reducing the intake of added sugars and saturated fats is essential to prevent chronic diseases such as diabetes and heart disease.
Opt for fresh foods and minimize the consumption of ultra-processed products.
A balanced diet is essential for the well-being of older adults
QuéOnnda.com
4. Participate in nutrition programs
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In the United States, there are programs designed to support the nutrition of older adults.
Senior Farmers’ Market Nutrition Program (SFMNP): Offers coupons to purchase fresh fruits and vegetables at local markets.
Commodity Supplemental Food Program (CSFP): Provides monthly nutritious food packages for low-income seniors.
5. Encourages physical activity
Combining a healthy diet with regular physical activity is key to maintaining mobility and overall health.
Resistance, balance and flexibility exercises adapted to individual capabilities are recommended.
