How to make food plans for the elderly

Eating balanced diet is important for everyone, it will help you to stay healthy and active. ‎Medical experts also emphasize on eating according to one’s age requirements as certain classes of food are needed at different age brackets. As for the elderly people, adequate food plan should be prepared within the six classes of food in the right proportions and in moderation.

– What to eat:
Make sure you eat plenty of food rich in fiber, such as; wheat bread,brown r‎ice,cereals,pasta,potatoes,oat. Fibers helps to prevent constipation and reduces the risk of some common disorders in the intestine.They are as well low in fat and they are good sources of other essential nutrients like protein,vitamins and minerals.

– Iron-rich foods:
Eating plenty of iron-rich‎ foods will help your body store iron. Some sources of iron are peas,beans, lentils,oily fish such as sardines, eggs,green vegetables,cereals.Though they are rich in iron they also contain vitamins.

Liver is a good source of iron. However,it is also a rich source of vitamins A.But it must be taken in moderation as too much of it can be harmful‎. It is advisable ‎ to avoid drinking tea or coffee with iron-rich meals because this might affect how much iron the body absorbs from food.

– Foods and drinks rich in vitamin C:
Foods and fruits rich in vitamin C help the body to absorb iron. It also helps to prevent cell damage and heals wounds.So you can have fruits‎ or vegetables or a glass of fruit juice with an iron-rich meal.Fruit especially citrus fruit,green vegetables,peppers,tomatoes and potatoes are all good sources of vitamin C.

– Food containing folic acid:
These maintain good health in older age.Good sources are green vegetables, brown rice,cereals that have vitamins added.Starches like wheat flour,potato,sweet potatoes.

– Calcim-rich foods:
Whole grains and bread are also good sources of folic acid.
Osteoporosis ‎is a major health issue for older people,particularly women.This is where bone density reduces and also the risk factor of fractures increases.Good sources of calcium are diary products such as milk,cheese and yoghurt. Remember to choose low -fat varieties or eat higher fat varieties in smaller amounts. Calcium is also found in canned fish with bones such as sardines. Other sources of calcium include green leafy vegetables such as broccoli,cabbage, tofu, soy beans.

– Cut down salt intake
As one increases in age there are many condition associated with the level of intake of salt among is high blood pressure.On the average you should aim to keep your salt intake to less than 6g per day,about 2.5g of sodium.

To avoid and manage blood pressure food rich in potassium‎ are advisable to be taken. Fruit and vegetables such as bananas,cocoa powder, watermelon,nuts,coconut water(juice), tomatoes,avocado are to the rescue. The elderly must avo‎id the intake of saturated fat, trans fat,cholesterol,refined sugar and alcohol.

And not to forget water; ,water helps to regulate body temperature and maintains other bodily functions in the cells,organs and tissues.As a result of loss of water through breathing, sweating and digestion. It is important to hydrate by drinking fluids and eating foods that contain water.Water helps to protect the spinal cord and acts as a lubricant and cushion for the joints.It helps to retain the optimum levels of moisture in the blood, bones and brain.

By Naij.com Contributor: Oluremi lekuna-Asubiojo

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