Healthy food and follow-up child

Healthy diet it is versatile and contains all kinds of foods, distributed throughout the day in multiple meals.
In the case of impaired health, diet and dietotherapy are prescribed to prevent further development of the disease and/or alleviate problems.
In addition to the development of a dietotherapeutic diet plan, the program includes regular control, psychological support, both for monitoring progress, and correction of possible irregularities.

For the elderly, the benefits of a healthy diet include increased mental acuity, disease resistance, higher energy levels, and better management of chronic health problems. As we age, nutrition can also be the key to a positive attitude and so we stay in emotional balance, but a healthy diet is not necessarily related to diet and sacrifice. A healthy diet for the elderly consists of fresh, varied food, creativity in the kitchen and eating with friends.

How many calories do older people need?

Use the following as guidelines:

A woman over 50 who:

not physically active needs about 1600 calories per day,

is a little physically active she needs about 1800 calories a day

it is very active needs about 2000 calories per day

A man over the age of 50 who:

not physically active needs about 2000 calories per day

there is little physically active need 2200-2400 calories per day

it is very active needs about 2400-2800 calories per day

Of course, a balanced diet is more than counting calories. There are many other aspects of creating a healthy lifestyle.

What foods should older people consume?

Older people can feel better immediately and stay healthy in the future by choosing healthy foods. A balanced diet and physical activity contribute to a healthier life and strengthen independence as you age.

Healthy eating guidelines for the elderly:

• Fruit - focus on whole fruit more than juices for more vitamins and fiber and eat about 2 servings every day.
• Vegetables color is very important in this category. Choose dark vegetables rich in antioxidants, leafy green vegetables such as spinach, procula or orange and yellow vegetables such as carrots, zucchini and sweet potatoes. 2 to 3 servings of each vegetable will greatly help your body.
• Calcium keeping your bones healthy depends on an adequate intake of calcium to prevent osteoporosis and bone fractures. The elderly need about 1,200 mg of calcium every day through milk, yogurt or cheese.
• Cereals - be smart with carbohydrate intake and choose whole grains for more fiber and vitamins. The elderly need 6-7 ounces of cereal every day (one ounce is about 1 slice of bread).
• Proteins elderly people need about 0.5 grams per kilogram of body weight. Simply halve your body weight to find out how many grams you need. A woman of 130 kilograms will need about 65 grams of protein per day. A serving of tuna, for example, has about 40 grams of protein. Change your protein sources with fish, beans, peas, nuts, milk, eggs and cheese.

Vitamins and minerals for the elderly:

• Water - older people are prone to dehydration because our body loses its ability to regulate body fluid levels with age and the feeling of thirst weakens. Leave a message at the place where you most often stay, it will remind you to drink at least one sip of water every hour and with meals to avoid urinary tract infections, constipation or even confusion.
• Vitamin B after you reach the age of 50, your stomach produces less stomach acid, which does not absorb enough Vitamin B12 that is needed to keep blood and nerves vital. Get the recommended daily intake of B12 (2.4 mcg) from fortified foods or sources of this vitamin.
• Vitamin D we get most of our vitamin D from sun exposure and certain foods. With age, our skin becomes less effective at synthesizing vitamin D, so be sure to consult a doctor about supplementing your diet with fortified foods or multivitamins.

Tips for healthy eating

Once you get used to eating heavy food, your body will be slow and sluggish if you eat less than usual. Here's how to get a healthy eating habit.

• Reduce salt to prevent water retention and high blood pressure. Look for products labeled "low salt" and season dishes with garlic and other spices instead of salt.
• Add fiber to avoid constipation, reduce the risk of chronic diseases and feel full for a longer time. You can get fiber from foods such as raw fruits and vegetables, whole grains and beans.
• Avoid bad carbohydrates - those bad carbohydrates are foods like white flour, refined sugar and white rice. Bad carbohydrates are quickly digested and lead to spikes in blood and short-term energy. For more energy and stable blood sugar levels, choose good carbohydrates such as whole grains, beans, fruits and vegetables.
• Looking for hidden sugar such sugar can be hidden in foods such as bread, cans of soup and vegetables, pasta sauce, mashed potatoes, frozen dinners, fast food, and ketchup. Opt for fresh or frozen vegetables instead of canned goods and choose products that are sugar-free or low-sugar such as tortillas, pasta, bread and ice cream.
• Cook wisely - the best way to prepare vegetables is steamed or in olive oil that preserves the nutrients.
• Put five colors on your plate Japanese cooking culture teaches you to always have five colors on your plate. Fruits and vegetables in rich colors correspond to rich nutrients. (example: blackberries, melons, sweet potatoes, spinach, peppers, zucchini).