The elderly can be a wonderful time to enjoy life, but this is more enjoyable if we are in good health. Exercise, company, and food are k...
The Dr. Rosa Lopez Mongil, the Spanish Society of Geriatrics and Gerontology, explains in the blog With El Morro Fino has been shown that cancer is especially associated with older persons and that "up to 40% of cancers would be reduced if we change what we eat ”.
A FULL OLD AGE BEGINS WITH A GOOD DIET
When it comes to improving health, it's never too late! According to Dr. López, changes in the diet of people over 80 years of age can give obvious results of improvement in health.The key to changes in the diet of the elderly is to maintain a Mediterranean diet and that between 70 and 80% of the food is of plant origin - vegetables, vegetables, legumes, nuts, fruits ... - as well as replacing bread and white rice for its integral variants. It is also important to incorporate fruit into the diet, due to its antioxidant and anti-inflammatory properties.
Non-plant foods should be eaten in moderation, increasing the consumption of dairy products and derivatives, fish or white meat (chicken, turkey, and rabbit). We should also incorporate eggs into the diet, which although they have been associated with cholesterol risk in the past, it has been shown that they should be part of a healthy diet, due to their high value in proteins and good fats, such as omega- 3.
With El Morro Fino, he also points out that the stews and other strong stews that our grandparents used to eat corresponded to other times, to times when living conditions were harsher and more physical work was done. Now you have to adapt to the times, avoiding saturated fats such as red meat (chorizo, sausages ...). Likewise, with age, energy expenditure decreases, so older people must also reduce the portions they eat. Regarding the amount of these, Dr. López recommends "eating in dessert plates" to get more adequate portions.
Among the foods to avoid after 60 and 70 years, in addition to the aforementioned red meat, sweets stand out, since the consumption of sugars favors obesity and diabetes.
On the other hand, the vegetable fiber of fruits or vegetables is very beneficial because it counteracts the tendency to constipation typical of this age. Foods that contain a high percentage of water are equally beneficial, such as melon, watermelon, asparagus, etc.
DIET IDEAS FOR SENIORS
In Geriatricarea, Cristian Duch Canals, a specialist in nutrition for the elderly, recommends the following foods for a healthy, varied, and balanced diet:- Complete and full of energy breakfasts that combine dairy with starches and fruit. Examples: a glass of milk with a homemade sponge cake and a natural fruit juice; or a coffee with milk accompanied by a toast, with oil and ham, and an orange.
- Drink about 2 liters of water a day. To spend the cold seasons and hydrate, infusions or broths are a very good option.
- Fresh and seasonal foods that guarantee a good supply of vitamins and minerals.
- In the case of having a poor appetite, eating single dishes of low volume every 3-4 hours can be a good option. For example, a plate of Bolognese macaroni with vegetables accompanied by bread and a piece of fruit; some lentils in the garden with rice, bread, and strawberries, or a vegetable soup with rice with a chopped hard-boiled egg, bread, and fruit.
- Aromatic herbs or cooking such as papillote ensure to maintain powerful flavors that keep the senses of taste and smell awake.
- If there are problems chewing, opt for soft, crushed broths or creams.
