A well-balanced diet can help you meet nutritional needs and stay healthy as you age. The best diet for the elderly should contain foods rich in vitamins, fiber, healthy fat, and minerals.
So, make sure your eating plan contains the following foods:
- Fruits and vegetables. Be careful to eat a variety of leafy greens like kale, collard greens, broccoli, and spinach. Also, include orange veggies such as sweet potatoes, carrots, and butternut squash in your regular diet and eat a variety of raw fruits.
- Whole-grain foods. Eat whole-grain pasta, bread, crackers, or rice.
- Low-fat or fat-free dairy. Include two to three servings of milk, yogurt, or cheese enriched with vitamin D to keep your bones healthy.
- Lean meat. Have meats relatively low in fat, such as skinless chicken and turkey and red meat with the fat trimmed off.
- Fish and seafood. Eat fish such as salmon, mackerel, and other fish rich in Omega-3 fatty acids to prevent or alleviate osteoporosis symptoms, decrease the loss of brain cells, and reduce the risk of developing dementia.
- Beans and lentils. Nutrient-dense beans and lentils such as black beans, chickpeas, kidney beans, etc., are rich in fiber, antioxidants, protein, iron, potassium, copper, zinc, and vitamin B, vital to a senior’s health.
Eggs. Due to the variety of nutrients, they contain such as protein, Omega-3 acids, and vitamins A, E, and D, eggs are an ideal food to include in your diet for the elderly. They also contain a high proportion of leucine, an amino acid that plays a significant role in muscle synthesis.
Finally, eggs are easily accessible, inexpensive, and easily digestible, making them a great source of nutrition.
Nuts. If you are not allergic to nuts, make sure to include walnuts, almonds, and other nuts in your diet. Nuts are rich in plant-based Omega-3 fatty acids, so they can help you have a healthier heart, ease joint pain, and keep your mind sharp.