HOW TO EAT RIGHT FOR YOUR AGE
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Changes in Your Body
Ageing is linked to a variety of body changes including muscle loss, thinner skin, lesser stomach acid required for digestion. Low stomach acid causes lower absorption of nutrients from the food. Given the reduced activity levels, fewer calories are required as you age. Digestion becomes sluggish and oral health is hampered. Sense of smell, taste, and saliva production is reduced which affects food choices.
Changes in Your Nutritional Needs
Nutritional needs increase as age progresses due to the development of nutrient deficiencies and decreased quality of life. With age, the body’s ability to recognize hunger and thirst decreases. This may lead to dehydration and unintended weight loss. Your body requires high intake of proteins due to the continuous muscle loss and strength.
How to Adapt?
Increase your intake of fibre and protein to improve your roughage and bowel intake. Include more fruits and vegetables in your diet to improve your fibre intake. To fulfil your vitamin and mineral requirements, include nuts, eggs, milk and milk products in your diet. Vitamin and mineral supplements help since you would not be able to eat a lot of food. You could also practice the following to adapt as you age.
| 1. | Be active always and have a fixed eating schedule. |
| 2. | Eat healthy, live healthy and exercise regularly. |
| 3. | Eat nutrient dense food rather than high calorie and energy rich foods like fruits, vegetables, wholegrain breads, eggs, fish, low-fat dairy products, etc. |
| 4. | Boost your vitamin D synthesis for healthy bones by spending at least 30 minutes daily under the sun early morning. |
| 5. | Limit your intake of bakery products, packaged foods, soft drinks, etc. |
| 6. | Limit your intake of table salt and sugar. |
| 7. | Intake of plenty of fluids and a variety of foods is the key to health. |
| 8. | Eat at regular intervals and share your mealtime with family and friends. |
Exercise Right to Eat Right
Exercise along with nutrient-dense food will help you stay healthy as you age. Focus on low-impact relaxing activities and techniques that will help you stay active, strong and energetic. Maintain your lean muscle mass and bone density by walking or doing some low intensity resistance training. Improve your balance, mobility, and flexibility by joining our yoga classes.
