Nutrition When Your Over 60

Nutrition when your over 60 is compulsory. Population ageing is among of the situation which is observed worldwide.  The most rapid increase in older population are currently happening in the developing countries. According to United Nation researches done on Globally and Regional trends in population Ageing it shows globally there were 703 Million older persons aged 60 or Over in 2019.

Therefore, there is a demand for appropriate nutrition to maximize the health and functionality capacity of older people and ensure their Social participation and security. Optimal Nutrition to elders will help to delay the leading causes of death that is Heart disease, Cancer and Stroke. You need to know about the food to be consumed by elder here are the groups.

PROTEIN FOOD

Good Proteineous food are Lean Meat, poultry, Fish , Eggs and dairy products  (milk, yogurt) also Legumes ( kidney beans, black beans, green peas, lentils, Peanuts ) and nuts can provide enough protein for people who chose not to eat Animal products. These are good nutrition when your over 60 as protein food repair and build your body tissue.

FATS FOOD

Fats is among of the food to be consumed by elder. Monounsaturated fats (Avocado, Nuts, Sunflower oil, Olive oil) and Polyunsaturated fats (Walnuts, Sunflower oil, Soybean oil, fish like Salmon and Herring, Flax oil) and other Omega-3 rich fats should be taken by elder as help to protect the heart and the brain.

CARBOHYDRATES FOOD

The diet must contain simple and complex carbohydrates. Examples of simple carbohydrates food are fruits, Milk and milk product. The complex carbohydrates contain more fibre, Vitamins and minerals which are very important as they are digested slowly and reduce glycemic response. Complex carbohydrates are Whole grain, Vegetables, Potatoes, Beans, Peas.

FIBRE FOOD

It is important for an older person to maintain an adequate intake of dietary fibre especially bulk forming cereal fibre. This help to prevention of constipation and mostly development of large bowel Cancer. Fibre food are beans, Broccoli, Avocados, Pawpaw e.tc

VITAMIN AND MINERAL FOOD

As part of the diet vitamin and minerals plays a lot of functions in the body. Their needed in small amount. One should prepare or eat Citrus fruits, red and green peppers, potatoes, green leafy vegetables like broccoli, fish, milk.

WATER

Elder people have a greater proportion of fats mass to lean muscle mass. Elder are likely to become dehydrated therefore should be encouraged to consume water frequently.

Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancer

What Not To Eat When Your Over 60?

As you get older, it is important to maintain a healthy and balanced diet to support overall health and wellbeing. There are a few specific types of food that may be particularly harmful for older adults, and it is best to avoid or limit these foods in your diet. These include:

• Foods high in added sugars, such as candy, soda, and baked goods. These foods can contribute to weight gain and increase the risk of chronic diseases.
• Processed and packaged foods, which may be high in sodium, added sugars, and unhealthy fats. These foods can contribute to chronic diseases and may not provide the nutrients your body needs.
• Fried foods, such as french fries, chicken nuggets, and onion rings. These foods are high in calories and unhealthy fats, and they can contribute to weight gain and chronic diseases.
• Alcohol, which can have harmful effects on the body and may increase the risk of falls and other accidents in older adults.

It is best to eat a diet that is rich in fruits, vegetables, whole grains, and lean proteins, and to limit your intake of added sugars, processed foods, and unhealthy fats. This can help you maintain a healthy weight and support overall health and wellbeing.