Eating well is important throughout the life. But after 50 years, it becomes crucial to preserve his health by taking care of his diet. What are the specific dietary needs of the elderly ? And what are the secrets of a balanced nutrition for senior citizens ?
Age in good health, it is also good to eat
The nutritional needs do not decrease with age, on the contrary : because the absorption of food by the body loses part of its effectiveness, a senior has just as much need as a young adult, if not more, to eat in quantity. And especially to eat a balanced diet. This is the condition sine qua non to remain in form and to age in the best conditions. Thus, a balanced nutrition, combined with regular physical activity, could help to increase the longevity. Why ? Because the settlement and the lack of a balanced diet promote the development of cardiovascular disease, cancer and stroke – the 3 main causes of premature death in our rich countries. For a senior-so much for that for a young adult, eat well and move can away from these risks.
The nutritional needs of seniors
Age brings a lot of problems that a balanced diet can compensate for :
• muscle mass decreases 40 % between age 20 and 80 years. The needs of seniors in protein are 20% higher than those of adults, in order to avoid the risk of malnutrition and falls ;
• demineralization of bone (or osteoporosis) affects mainly women after menopause. It can lead to falls and fractures. An adequate intake of calcium can prevent it from happening ;
• the risk of dehydration increases with age : the body of a young woman, composed of 65% water, not more than 45 % past 70 years. Bodies hold less water and fluid intake are less important to the fact of a sensation of thirst less conspicuous. Balanced nutrition for senior citizens can respond to the specific needs of food of the elderly, based on a key pillar : diversification of the food. Minerals, vitamins (B, C, D, E), trace elements, protein, fatty acids, calcium, fat… All are essential to the proper functioning of the body, and even more so for seniors.
The secrets of a balanced diet
Balanced nutrition for senior citizens is the result of a particular strategy in 3 points : first, to ensure the best possible foods – those that best meet the specific needs – in the power senior. Fruits, vegetables, starchy foods, meat, fish, eggs, dairy products, etc Then, follow the recommended daily intake : 2000 kcal and 1 200 mg of calcium, distributed in a timely manner (for example : 125 g of animal protein, 200 g of starch, 300 g of vegetables, 300 g of fruits, etc). Finally, put in place a good organization of meals senior : the recommended intake should be spread throughout the day, ideally 3 meals and a snack. Add to this a sufficient consumption of liquids : at least 1.5 litres during the day. On the contrary, a poor nutrition for senior risks may result from deficiencies or malnutrition, which can have harmful effects on health.
Eat… and move !
Seen : a good, balanced nutrition for senior citizens is essential. But it is not everything ! It is important, in addition, regular physical activity, so as to preserve its muscle mass. In addition, the senior citizens being subjects to the lack of appetite, an activity contributing to the growth of the stomach… and to give you hungry ! Sport for senior and health are so good household.