Health is very important in life. Eating the right food and staying fit is very important no matter what your age is. As we get older our body has different needs and consumption of certain nutrients is very important to maintain good health.
Nutrients like calcium, Vitamin D, Vitamin B12, Potassium are very essential and important for elder ones.
“If you don’t take care of your body, where are you going to live?”
Calcium and vitamin
Older adults need more amount of vitamin D and calcium so as to maintain good bone health. They must consume calcium-rich foods and beverages all day which includes cereals, fruit juices, seafood which is a source of vitamin B12.
Fibre
Fibre-rich foods are necessary to stay healthy. Fibre helps in lowering heart disease and it can prevent diabetes. Whole grain, bread and cereals, beans, peas with more number of fruits and vegetables provide a rich amount of fibre.
Potassium
Increasing potassium also with reducing salt can lower your risk of blood pressure. Fruits, vegetables and beans are a good source of potassium. Foods with little or no added salt should be preferred.
Foods with low saturated fats and Trans fat help in reducing the risk of heart disease. Most of the fats that we eat should be polyunsaturated and monosaturated fats which are mainly present in seeds, nuts, fish and olive oil.
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
Key factors to living a healthy diet
We need nearly 40 different nutrients to maintain good health and no single food can supply them and that’s why a wide variety of food is required. To maintain good health these steps are to be followed
• The very first step to follow is to eat regularly as eating is one of the life’s greatest pleasure and it’s important to enjoy the food we eat.breakfats is very important as it helps to kick start the body by supplying sufficient energy after the all night.
• Balancing food intakes means getting enough energy but not too much. There is no need to eliminate your favourite foods as there are no good or bad foods. Its only good or bad diets. Any food can fit into a healthy lifestyle by moderating and balancing their consumption.
• Everyone must maintain stable body weight and feel good. Weight varies from individual and depends on factors like gender, height and heredity.
• Never forget to eat fruits and vegetables. Nutritionists are paying more attention to fruits and vegetables as they are very healthy. It can decrease blood pressure. They are a good source of nutrients and are naturally low in fat and calories.
• Plenty of fluids should be consumed. Adults need to drink at least 1.5 litres of fluid daily and even more depending on the climate. Plain water is a good source of liquid, whereas juices and shakes are alternative sources.
• Salt intake should be balanced as salt is made up of chloride and sodium. They both help in marinating the body fluid and regulate blood pressure.
These are some tips to be followed and start doing them right now by eating fruits and some vegetables.
