The nutrition is very important for the seniors because at this age the body tends to function with less efficiency. Since there are cardiac and high blood pressure complications at this age, hence the doctors suggest a diet with low salt, with very low fat content to keep a check on the rise in cholesterol levels in the body. Here are some important food items that are generally recommended for people over 60:
Protein: Protein is very important part of the daily intake to recover the daily wear and tear of tissues at this age. It is advisable that older adults take soy, fish, eggs, white meat, and dairy products every day in moderate quantities. It is also important to keep the recipes simple free from heavy spices.
Carbs: The amount of carb intake is generally lowered as at this age the physical activities are reduced. It is necessary to ask the doctor who can suggest the actual carb intake on a regular basis. Cereals and whole grains are a good source of fibers. It is also good to add natural sugars such as lactose, fructose, and glucose in the daily diet in moderate quantities that can be good sources of energy for everyday activities. Artificial sugars are not good for the health and should be avoided as they can raise cause problem for patients with heart diseases.
Vitamins and Minerals: Vitamins are very important for the seniors. The daily diet should be rich in vitamin A that will keep the eyes in good condition for longer years. Some vitamin D enhanced food such fish oils are extremely important to absorb the calcium into the bones. In addition to these, they should spend some time under the sun everyday to get vitamin D directly from sunlight. A diet rich in calcium and other minerals should be given to these adults regularly to recover the bone density which generally reduces over the time due to loss of calcium in the body.
Fluids: Three liters of water on average is important for every older adult. This quantity can be reduced or increased as per the suggestion of the doctors depending upon the medications prescribed to the person. These people should limit the coffee consumption and stick to green tea instead. Fresh fruit juices, milk etc. are good options and must be taken daily.
Fibers: Some nuts, whole grains and other fiber rich food should be part of their daily diet to ensure a good metabolism and smooth bowel movement at this age when constipation and other digestive system problems can cause major disturbances.