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.
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 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.
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.
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.
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