As we get older, it’s important that we adjust our diets to
keep our minds and bodies healthy and able. When you were younger you may not
have given much thought to the foods and drinks that you consumed, especially
because younger people are able to tolerate not-so-healthy diets more easily
than older adults. However, the fact remains, the foods and drinks we consume
have a huge impact on our overall well-being. If you’re curious about the ideal
diet for seniors, we have the top diet do’s and don’ts to help you stay
mindful about food choices.
Do: Stay Hydrated
If you’re not in the habit of drinking at least 64 ounces of
water a day, it’s time to start. Pay attention to how much water you drink on a
daily basis, and if it’s fewer than eight glasses, you need to increase your
water intake.
Did you know that thirst can sometimes disguise itself as
hunger? Dehydration can also have some very serious side effects, like
irregular bowel movements, headaches, fatigue, muscle cramps, brain fog,
feeling dizzy, and dry skin. If you struggle to remember to drink enough water
every day, invest in a large water bottle and keep it by your side all day –
it’ll serve as a constant reminder to stay hydrated.
Don’t: Eat Raw Meat Or Sushi
With all raw meat, including fish, there is a risk of
bacteria being present. This bacteria is killed off when the meat is cooked at
high temperatures, but consuming it raw in foods like sushi, steak tartare,
sashimi, or carpaccio, means you’re at risk for ingesting potentially harmful
bacteria like Salmonella, E. coli, and Yersinia.
Seniors are more vulnerable to bacterial infections and can
develop secondary health conditions if exposed to bacteria regularly. Our
bodies often have a harder time fighting off illnesses and infections as we
age, so opt for the safe choice and only eat cooked meats, especially lean
proteins like chicken.
Do: Eat Many Greens
A balanced diet consists of two to three servings of green
vegetables every day, which means many of us are not eating nearly enough
greens. Adding greens to your diet is wonderful for your health because they
are packed with essential vitamins, minerals, and fiber, without having a high
calorie count.
If you’re not a big vegetable eater then start small: add
one serving of green vegetables to one meal a day. You might also consider
adding a small side salad to your lunch or your dinner as a quick and easy way
to get your greens in. If you’re residing in an independent
lifestyle community, ask your chefs about adding more health-conscious
choices to your meal plans – we’re sure they would be more than happy to accommodate!
Don’t: Eat Refined Sugar
A high sugar intake puts you at risk for developing type 2
diabetes, especially if you’re indulging in refined sugars found in processed,
packaged foods like baked goods, chocolate bars, cakes and pastries. Certain
spreads like jams and nut butters also tend to have a lot of refined sugars,
which are linked to serious health conditions like heart disease, obesity, and
liver disease.
If you’re not in the habit of checking nutrition labels when
you buy your groceries, it’s time to start. Even certain breads contain a lot
of refined sugar, so we recommend staying vigilant about how much sugar you’re
consuming on a daily basis. Your diet should consist mainly of lean proteins,
whole grains, fresh fruits and vegetables, and healthy carbs like sweet potato
and quinoa.
If you’d like more information about creating a sustainable
and healthy diet for yourself or your senior loved one, please contact our team at
UMC today or visit us at: https://umcommunities.org/
This blog was originally published at https://umcommunities.org/umc-corp/blog/diets-for-seniors/
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