In the U.S, the risk of malnutrition increases in people over 65, usually because of the changes in their bodies that make the absorption of nutrients more difficult and the costs of food. Seniors will need fewer calories, so it is important to choose foods that are full of nutrients rather than full of calories. Today we will share the foods that seniors should include in their diets so you can eat healthier, have a balance between calories and nutrients, and see that you don’t need to be rich to eat healthy.
Fruits and vegetables
Fruits and vegetables are the best foods to make your meals more colorful and attractive. They are full of benefits and can be easily included in your breakfast, lunch, dinner or even as a snack.
On the one hand, fruits are an excellent source of dietary fiber, antioxidants and vitamins. The best options for seniors are usually soft fruits, as they are easier to consume. Berries, bananas, melons, peaches, kiwis and oranges are some of the best options. They can be included in breakfasts with oatmeal or cereals, in lunch if you put some to your salad, at dinner with some yogurt, or as a drink, making some fresh juice.
On the other hand, vegetables are also a great source of fiber and antioxidants. Leafy and dark green vegetables are your best option, like broccoli, arugula, kale and spinach. They can be included in salads, sandwiches, as a complement in lunch or as an ingredient for smoothies.
The ideal consumption is two cups of vegetables and 2 cups of fruits daily.
It is really important to consume the right amount of protein, as it plays an important role in the body from hair and nails, to muscles and tissues. Lean protein is not only found in meat; there are plenty of options if you want to include it in your diet.
In your breakfast you can eat eggs or add nuts and seeds to you cereal or oatmeal; during lunch you can consume beans, beef, chicken, turkey or salmon. Fish is an excellent option to include Omega -3 fatty acids in your diet. You can also include protein in your smoothies by adding peanut butter or almonds to them.
The ideal consumption is the equivalent of 5 ounces daily.
Whole grains are foods that seniors should include in their diets because they are a great source of vitamins and fiber, and the options you found in the supermarket are usually enriched.
When buying food, choose whole grains over refined grains. You can get muesli, quinoa and oatmeal for breakfast; whole wheat pasta and brown rice for lunch; whole wheat tortillas and sandwich buns for dinner; and finally some popcorn to have a very healthy and delicious snack.
The ideal consumption is the equivalent of 3 to 5 ounces daily.
Consuming low-fat dairy is essential to get the amount of calcium you need. Dairy is also a great source of vitamins, especially vitamin D. You can include it in you breakfast and dinner by consuming fat-free milk, almond, coconut or soy milk, yogurt and cheese. You can add cheese to your sandwiches, pastas, pizzas or salads. Desserts are also a great source of dairy, like ice creams and puddings, but be careful with your sugar consumption.
The ideal consumption is 3 cups daily.
Medicare supplement plans in 2019 are designed to pay deductibles and coinsurance. This is of both Medicare part A and part b.
Water, water, water!
Along with the foods that seniors should include in their diets, it is important to stay hydrated. Most people don’t consume as much liquids as they should and that can be dangerous for seniors.
Remember to consume 8 glasses of water daily. You can also consume liquids in your foods, like soups, juices, teas and fruits that are water-rich.