What foods are recommended to consume from the age of 60?

Although eating well and in a balanced way is important at all stages of life, nutrition in the elderly is even more decisive, in order for the body to obtain the nutrients it needs.

Nutrients are substances found in food that the body needs to function properly. These include proteins, carbohydrates, fats, vitamins, minerals and water, according to the United States National Library of Medicine.

Experts say that good nutrition is important, regardless of age, as it can help prevent osteoporosis, high blood pressure, heart disease, type 2 diabetes and some types of cancer.

It is clear that as a person ages, the body and its daily life change and this causes the food needs to also vary. For example, a person over the age of 60 may need fewer calories, but requires enough nutrients. Some older adults need more protein.

Specialists indicate that it is important for people over 60 to eat foods that provide them with many nutrients, without too many extra calories, such as:

– Fruits and vegetables of different colors.

– Whole grains, such as oatmeal, whole wheat bread, and brown rice.

– Low-fat skim milk and cheese, or rice or soy milk fortified with vitamin D and calcium.

– Fish, shellfish, lean meats, poultry and eggs.

– Beans, nuts and seeds.

It is also important that the person avoid empty or hollow calories. These are foods that don’t have many nutrients like chips, candy, baked goods, sugary drinks, and alcohol.

The recommendation of the experts is the consumption of foods low in cholesterol and fats; especially avoid those that contain saturated and trans fats. The saturated are of animal origin, while the trans are processed into margarine and dietary fat. They can be found in baked goods from stores or fried foods from fast food restaurants.

Information from the Healthy Food portal indicates that after 60, adults should consume a total of 1,950 calories from the different food groups, which can be distributed more or less as follows: 20% for breakfast, 20% for lunch 40%, an afternoon snack of 10% and for dinner the remaining 30% of calories is recommended.

enough fiber

According to an article published in the Better with Health portal, constipation is a common problem in older adults and therefore, it is recommended that these people eat enough fiber to regulate intestinal transit.

Insoluble fiber prevents constipation and soluble fiber maintains healthy cholesterol levels. If more fiber is required, the recommendation is to incorporate oats and oat bran, legumes, unstrained fruit juices, nuts and whole grains. “Of the 20 grams of fiber that an older adult needs, the insoluble must be between 5 to 11 grams per day. The rest must be soluble”, specifies the aforementioned publication.

Consuming enough fluids is also important to keep the body hydrated. The US National Library of Medicine warns that some people lose the ability to feel thirsty as they age. In addition, certain medications can increase the importance of drinking and therefore the liquid should not be lacking.

On the other hand, it is natural that people can start to lose their appetite. In this case, physical activity can help them feel hungry.

Although these are general guidelines for the diet that a person over 60 years of age should follow, it is always best to consult a specialist in order to determine the diet according to the person’s health conditions and possible treatments. that you are advancing