Eat Well Over 60
As you grow up your body changes, but balanced diet will help you to stay healthy, what you have to eat here, and how you will be healthy when you are old.
Whatever your age, it is important to eat a healthy, balanced diet.
Whatever your age, it is important to eat a healthy, balanced diet. This means that you should try to eat:
- Many Fruits and Vegetables – targets for at least five parts of different types and one day veg.
- Some Roti, Rice, Potato, Pasta and Other Starchy Food Items – if you can choose which varieties of varieties to choose from
- Some milk and dairy foods
- Some Meat, Fish, Eggs, Beans and other Non-dairy Sources of Protein – Try to eat at least two parts of the fish in one week, which includes a portion of the oil.
- A small amount of foods and drinks containing high amounts of fat or sugars.
Lots of Rich Foods in Starch and Fiber
Eating foods containing fiber can be good for your digestion. When you grow up, constipation is more than a nuisance, but fiber-rich foods can prevent constipation and other digestive problems.
Do not buy raw bran and sprinkle it on your food so that your fiber can be increased, because it can absorb some important minerals in your body.
Eating calcium rich foods can help you avoid osteoporosis.
Iron is important for our general health. Iron deficiency can make us feel as if we do not have energy, so add some iron content to your diet.
The best source of iron ore is lean red flesh. Health and age department department recommends daily service of lean meat daily. It is equivalent to 65-100 grams of cooked meat. The size of this service has been recommended for more than 60 men and women
Iron is also found in beans (such as peas, beans and lentils), such as sardines, eggs, bread, green vegetables, and cereals like cereal in oil with oily fish.
Liver is a good source of iron though be careful that vitamin A is very rich in it, because it can be very harmful.
Calcium Rich Foods
Eating calcium rich foods can help you avoid osteoporosis. Good sources include dairy products such as milk, paneer and curd. Select low-fat varieties when you can eat or eat high-fat varieties in small quantities.
Calcium also comes in canned fish such as sardines, green leafy vegetables such as broccoli and cabbage (but not spinach), soya beans and tofu.
Much more salt can increase your blood pressure, which puts you at risk of health problems like heart disease or stroke.
The amount of salt we eat is already in food items like cereals, roti, tin buckle soup and other ready-made foods. Before buying, check the label of food and choose people with low salt. Do not add salt to your food on cooking and on the table and try less than 6 grams of salt in a day.
Adequate Vitamin D
Good sources include eggs, oil fish, some fortified breakfast cereals and fortified spreads
Having too much vitamin A (vitamin A to 1.5 mg a day and one day with dietary supplements) can increase the risk of your bone fracture.
The liver is high in vitamin A. Do not eat lever or liver products, such as no more than once a week, or in small portions. If you eat liver more than once a week, then vitamin A or fish do not take any supplement containing liver oil (which has high levels of Vitamin A).
Also, to ensure that you are eating enough types of food, try to follow these foods and dietary tips below to stay healthy.
Keep Healthy Weight
As you grow older, if you are overweight, you will become less mobile, it can affect your health and quality of life. Increasing weight increases the risk of diseases like heart disease and diabetes.
Being low weight is not healthy and it is an indication that you are not eating enough or you are unhealthy. The risk of osteoporosis increases even when being underweight.
If you are worried about your weight then ask your doctor to check it out. They can refer to you as a dietician, who can advise you about what you are eating to meet your current needs.
See for Lack of Hunger
However, it is important to get all the energy and nutrients that your body needs.
If you do not eat as much as you used to, as much as you would like to eat, do not eat too much food and supplement with nutritious snacks, such as fruits, vegetables and bones toast.
You can eat less because you find it difficult to buy or prepare food, or because you have a condition like arthritis, you find it difficult to travel around.
Eat at least three times a day regularly. If you do not feel like cooking from scratch, then prepare a tin buckle, cold or frozen prepared meal instead.