5 Healthy eating tips for people over 50
Published on Mon Aug 28 2017 in Lifestyle
We all know that eating a healthy, balanced diet is important in maintaining a strong body and mind. As we age our health needs change, often meaning that our diets need adjustments as well. If you’re over 50, you might consider these tips:
Get plenty of calcium
Women are especially aware of the importance of calcium and the link between a deficiency of the nutrient and osteoporosis. But few people realise that osteoporosis affects men, too. In fact, one third of hip fractures worldwide occur in men.1
Dairy is the most common sources of calcium, but unfortunately not everyone can tolerate milk products. If you are lactose intolerant, there are plenty of other calcium-rich food options. Kale, broccoli, and bok choy can help cover your calcium and vegetable needs. Almonds are a great option, as well as a convenient on-the-go snack. And for fish lovers, sardines (with bones) are also full of calcium.
Beef up on protein
It’s not yet known whether older adults need more protein than their younger counterparts, but protein is essential to overall health. Making sure you continue (or start) to eat enough as you age will help your body maintain muscle, repair tissues, and renew skin and blood.
Meat, eggs, and milk are all excellent sources of protein. Vegetarians and vegans can meet their nutrient needs by eating tofu or other soy products, nuts, and beans.
Don’t forget fibre
Fibre is essential for a healthy gut. Eating the recommended 25-30g per day2 can help prevent a myriad of diseases and conditions: obesity, type 2 diabetes, heart disease, bowel cancer, constipation, and haemorrhoids.
There are three different types of fibre, and all of them should be included in your diet:
- Soluble fibre: Found in oats, legumes, fruit, vegetables and seeds.
- Insoluble fibre: Found in wholemeal breads, cereals, bran, nuts and seeds.
- Resistant starch: Found in pastas cooked ‘al-dente,’ cooked and cooled potatoes, under-ripe bananas, beans and lentils.
Check with your doctor before adding more fibre to your diet; people with certain bowel issues may need to adjust their intake. It’s also important to drink plenty of fluids, especially water, to insure everything moves smoothly through the digestive system.
Cut back on salt
High sodium intake is linked to a number of health conditions that tend to plague older adults. These include high blood pressure, heart failure, kidney stones, and stroke. Sodium is a key component of salt, so reducing the amount of salt you eat can positively affect your health.
There are some obvious high-sodium foods that you can avoid (crisps, processed meats, and fast food), but there are plenty of ‘sneaky’ sodium-rich products that you may not be aware of. For example, a serving of many breakfast cereals can contain as much sodium as a small packet of crisps! Another reason to pay close attention to nutrition labels.
Eat the right types of fat
When people think of fat, they often assume it’s always bad. This is not true. Fats are important to maintaining a healthy body and mind. The trick is knowing which ones to limit.
Saturated fat is generally not needed in one’s diet, as our body makes all it requires. Foods made from animal fat (whole milk dairy products, like cream, cheese and butter), fatty meats, and coconut and palm kernel oils are all high in saturated fat. It’s not necessary to completely eliminate these items from your diet, but you may want to limit the amount you eat.
On the other hand, unsaturated fats can be part of a healthy diet. Avocados, olives, nuts, and fatty fish (salmon, tuna, sardines) are all examples of “good” fats. Adding more of these fats to your diet, and eating fewer saturated ones, can help keep everything in balance.
As with any health change, it’s important to speak with your doctor before altering your diet. He or she can offer advice on which nutrients may be missing from your diet, the amount you should eat, and possible interactions with medications.
Looking for more ways to improve your health? Walking is a fun and easy way to stay fit!
1. Osteoporosis New Zealand, Who is affected?
2. Nutrient Reference Values for Australian and New Zealand, Dietary Fibre
About Author: Momentum Life is a leading provider of Life insurance and Funeral insurance in New Zealand.
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