In old age, talking about a diet is wrong - you just need to consider that after sixty, natural and, unfortunately, inevitable changes occur in the human body..

The rules of nutrition for the elderly, in principle, are very simple.. You need to eat regularly, but not much. You need to provide yourself with enough calories and nutrients, but in no case overeat to avoid obesity.

Of course, there are problems with the general condition of the gastrointestinal tract: due to the poor condition of the teeth, it is difficult to bite and chew food, the level of perception of taste stimuli decreases, as well as the quantity and “quality” of saliva secreted - there is a deficiency of digestive enzymes. So make up your diet in such a way as to minimize these "

And do not forget that with age in the body there is a decrease in the basic metabolism and level of physical activity.. According to experts, the energy requirement for an elderly man is 1750-2450 kilocalories per day, and for a woman - 1500-2100 kilocalories..

What organic substances are necessary for an elderly person?

Fat. The main sources of fat are lean meats, sausages, fish and nuts.. We recommend paying special attention to vegetable fats, because they contain polyunsaturated fatty acids of the omega-3 family, which are necessary at any age, and especially in the elderly..

Protein. Complete protein should make up about half of a retiree's total diet.. You need to consume foods such as lean meat, fish, low-fat kefir, cottage cheese, yogurt.

Carbohydrates. For a retiree, the main source of energy should be complex carbohydrates contained in grain products and vegetables.. An elderly person will need 20-40 g of dietary fiber per day.. Carbohydrates prevent cancer and diseases of the cardiovascular system, regulate bowel function. The best source of dietary fiber for a retiree is brown rice, cereals and whole grains..

vitamins. It is vitamins that are antioxidants that protect the body from the formation of excessive amounts of free radicals that damage cells and reduce the risk of many diseases.. Most often, in older people, doctors state a deficiency of vitamin D, folic acid and B vitamins - B1, B2, B6, B12.

Water. The norm of water for healthy and active elderly people is 30-35 ml / kg of body weight (but not less than 1.5 liters per day). Please note: if you do not consume enough water, then the efficiency of the kidneys decreases and the course of all diseases worsens..

How to eat in old age?

Every day 4-5 meals of the most varied food of small volume.

At least 8 glasses of non-carbonated drinks and water per day.

Top Preferences: Skimmed milk products, whole grain breads, fish, whole grains.

In the daily diet - 3 servings of vegetables and 2 servings of fruits.

Eliminate or limit the consumption of fried foods as much as possible.

aspect. net.