Problems such as decrease in taste and smell caused by old age, chewing problems, various diseases, drugs used, wrong cooking methods such as constipation and frying, negatively affect the diet of these people in terms of weight gain or weight loss. Wrong diet of these people; It causes many adverse effects such as a decrease in muscle mass, increased risk of falls and fractures, excessive exposure to infectious diseases, various fluctuations in cholesterol, insulin and blood pressure values. So how should these people be fed?
Lunch should not be skipped
One of the mistakes made in nutrition in old age is skipping meals. People should definitely start the day with breakfast and have 3 main meals. The energy to be taken in cases such as reluctance to eat can be divided into 5-6 meals.
Avoid Sugary Products and Pastries
High glycemic index, sugary products and simple carbohydrates should be avoided. Foods with high energy content such as jam, tea sugar, honey should not be added to their diets. Instead of these, foods containing complex carbohydrates should be consumed. Simple and high glycemic index foods provide only energy, complex carbohydrates also contain protein, vitamins, minerals and fiber necessary for the body as well as providing energy. It is necessary to be careful not to gain weight, so the pastries should be reduced. Because research shows that the most dangerous fat around the abdomen and increases the risk of cardiovascular diseases.
Food Diversity Should Be Provided
One of the biggest mistakes in nutrition in old age is to make a uniform nutrition. During this period, milk and dairy products, meat and similar foods, fresh vegetables and fruits, bread and cereals should be consumed in meals and food diversity should be provided. Because the body needs each nutrient separately, and this can only be achieved by feeding from each food group.
At least two liters of water should be consumed a day
Adequate water consumption; It is necessary for proper functioning of kidney functions, not being affected by urinary tract infections, and preventing kidney stones and constipation.
Fish Consumption Should Not Be Skip
The consumption of omega-3 fatty acids in the diet of the elderly is very important. For this reason, fish should be added to their diet at least twice a week. Studies show that omega-3 fatty acids have positive effects on vision, improvement in cognitive function, prevention of bone and joint diseases, and correction of blood lipid levels.
Healthy Cooking Methods Should Be Preferred
While preparing meals, frying in oil method should not be used. Instead, methods such as grilling, baking, boiling should be preferred. In addition, an important point is to clean the visible fat of meats and to cook meat products in their own fat without adding additional fat while cooking.
Foods with High Calcium Content Should be Eaten
Another important point is to provide sufficient calcium. Adequate calcium levels reduce bone mineral loss and are very important in maintaining bone health and preventing fractures and dislocations. Therefore, foods with high calcium content such as yoghurt, milk, cottage cheese and kefir should be added to the diet in the elderly. In addition, these foods will help protect the intestinal flora.
Salt Consumption Should Be Limited
Too much salt consumption in old age is inconvenient. Meals should be tried to be flavored with spices. Excessive salt consumption can cause osteoporosis with hypertension, cardiovascular diseases, and an increase in calcium excretion in the urine. Salt content is high in pickled and canned foods.
Vegetable and Fruit Consumption should not be overlooked
Vegetables and fruits should be consumed in abundance and season. Feeding in the season also minimizes the content of additives. The consumption of 2 portions of fruit a day should not be skipped. It is known that fruits and vegetables are preventive in heart diseases and some types of cancer.
Pulp Consumption is Important for the Intestines
Dried legumes, whole wheat bread, cereals and vegetable fruits with high fiber content should be added to the diets of elderly individuals. Pulp consumption; It has been confirmed by research that it reduces and prevents the risk of diabetes, cancer and coronary heart disease. In addition, pulp consumption prevents constipation and helps regulate intestinal activities.
Try to Move During the Day
It should not be forgotten that there is a physical activity suitable for all ages. Even mild walks during the day affect the health of these individuals positively. In addition, physical activities help with less muscle pain and make bones stronger.