Proper diet in old age

For good health and attractive appearance of the people aged should follow their way of life and, as for the most basic diet. If you eat right, then the body will avoid a lot of different diseases. Later in this article we will talk about nutrition elderly.

Old age comes to all, because it is a natural biological process that comes to all. Throughout the life of human influence on not only inherited genetic factors, but also external factors and internal nature.

Results of recent decades comforting: decreased number of deaths due to cardiac and brain activity due to the recovery diet, smoking cessation, prevention of obesity associated with immoderate consumption of fats and carbohydrates (especially sugar), weight loss.

There are often watch weight

For an elderly person is the optimal food - it is easily digestible, diverse, biologically valuable, but compared with food young people energetically less valuable. In the diet should contain adequate amounts of protein, vitamins and salts, especially calcium, potassium and iron.

Elderly better to eat little and often: 4-5 times a day. When preparing food, you need to remember about the state of the teeth and digestive organs. Best not to overdo with the consumption of food. Daily rate of caloric intake should be 2000-2400 calories depending on physical activity. If excess body weight, then the rule should be even lower.

Need to monitor their weight, and if there are any deviations from the norm, you should take steps to normalize it. Daily intake of fat should be reduced to 60-70, the same way it is important to remember the hidden fat in pork do not eat fried food, you need to reduce the consumption of egg yolk. Yolks better to eat no more than 2 times per week.

Proteins, fats, carbohydrates

More useful to have a high-quality vegetable oils ( corn, safflower, soybean ) , which help to reduce cholesterol in the blood, which is the prevention of premature aging vessels. In parallel with the decrease in the amount of fat eaten need to increase your intake of protein, mainly of animal origin. The rate of consumption of protein per 1 kg of body weight of 1.2-1.3 g, ie for men and 85 g for women and 75 grams per day.

If the body receives adequate amounts of protein, it prevents muscle tissue volume reduction, ie more slowly you age. Better to present in your diet foods such as cottage cheese, low-fat varieties meat, cheese, milk and milk products; egg white elderly person may have no limitations. 300 grams of milk per day provides enough calcium to prevent processes brittleness and fragility of bones.