How To Plan A Diet For Seniors ? Effective Diet Plan For Seniors

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Seniors often require greater amount of nutrients than younger individuals, due to nutritional deficiencies that occur with age. However, eating all kinds of foods will not prove beneficial for seniors, due to their sensitive digestive system, bones and joints. Given below is an effective diet plan for seniors.

Diet Plan For Seniors

Include Whole Grains

Whole grains are excellent for seniors as they contain high concentrations of complex carbohydrates, which are slow-digesting carbs. Consuming slow-digesting carbs is beneficial for seniors, as it helps in maintaining the right balance of insulin levels in the bloodstream.

In addition to complex carbs, whole grains also contain proteins, vitamins and minerals, in good amounts. Whole grains are considered high-fibre foods and improve digestion in seniors. Whole grains that are beneficial for seniors include oats, quinoa, wheat, brown rice, rye and barley.

Include High-Protein Foods

High-protein foods are beneficial for seniors as they help in boosting muscle strength and maintain muscle mass. However, it is advisable to consume lean sources of protein, as they are easily digestible by the body, in comparison to protein foods that contain excess fat.

Source:?http://www.examiner.com/article/protein-foods-for-weight-loss-and-muscle-building

It is important that seniors eliminate red meats such as beef and mutton from their diet and aim at consuming only lean white meat, such as chicken and turkey. This is due to the fact that beef and mutton contain high concentrations of uric acid as well as cholesterol, which often cause serious complications in seniors.

Excellent protein foods for seniors include lima beans, garbanzo beans, pinto beans, fish, chicken breast, skim milk and egg whites. Avoid consuming egg yolks due to the fact that they contain high amounts of cholesterol. Seniors should aim at consuming one gram of lean protein per kilogram of bodyweight.

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Avoid Alcohol

Alcohol should be ruled out completely from the diet of seniors. This is due to the fact that when the person consumes alcohol, it leads to a sudden spike in blood pressure levels as well as causes the platelets to stick to each other, which may increase the risk of suffering from a stroke. Research has shown that drinking alcohol doubles your risk of suffering from a stroke in the next one hour.

Include Healthy Fats

Not all fats are beneficial for seniors; however, including healthy fats is good for seniors as it provides numerous benefits for the body. Good fats, also known as unsaturated fats, are considered beneficial in strengthening heart and reduce the risk of developing heart disease.

In addition to that, omega 3 fatty acids help in decreasing inflammation associated with several health conditions. You should aim at consuming around 30 grams of healthy fats daily for maintaining good health. Foods that are rich in unsaturated fats include olive oil, sunflower seeds, pecans, avocados, flaxseed and dry fruits.

Meal Timing

While it is important to include the right kinds of food in your diet, it is also important to space your meals properly. It is highly recommended that you consume four to five small meals through the day as it helps in promoting smooth digestion.

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Source: http://www.ayushveda.com/magazine/effective-diet-plan-for-seniors/

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