How to Eat Healthy in Old Age

No less important in old age is to not skip breakfast. Serves breakfast foods should be reduced. Choose softer foods to reduce the burden of digestion after break all night.
AGE dusk or old age is a time to worry about as well as everyone coveted. Me / Why so ..? Old age is characterized by a decline in various body functions and organs. Some examples of functions that decline is the reduction of auditory function, vision, memory, dexterity, and sexuality.

The decline in physical appearance, such as skin and face began to wrinkles, white hair, and muscles began to loosen as well add more fear into old age.

However, every person must have longed to live to old age. Various measures will be undertaken to achieve longevity. The issue is how each person when the elderly can live healthy and productive life.

Although the quality of life during old age is strongly influenced by the attitude of his life as a young, efforts to foster health in old age is still useful. One effort that is healthy eating habits that during old age. The trick is choosing the right foods and eat them is not excessive.

Basically, the nutritional needs during old age decreased compared to the nutritional needs of the youth and adults. It is associated with reduced organ function and physical activity.

Elderly people who light physical activity (spent more time sitting and sleeping) requires 1600 calories / day. Meanwhile, those with moderate physical activity (light work) requires 1800 calories / day.

They are still actively working needs about 2000 calories / day. This number is well below the nutritional needs of the youth and adults that can reach 2500-2700 calories / day. Therefore, elderly people are encouraged to reduce the consumption of meals.

How to Eat Healthy

With regard to eating, the first thing noticed by the elderly is to choose vegetables and fruit. In general, older people do not ripen these foods. There is also no limit to the consumption of vegetables and fruits.

Vegetables and fruits would be beneficial to contribute to the needs of the elderly for vitamins and minerals. Vitamins and minerals are needed to maintain body functions that have been declining in the elderly.

Vegetables and fruits also contribute to the fiber that can help the digestive process and inhibit the absorption of cholesterol and fat. Should be chosen is the fruit and vegetables fresh. Avoid canned fruit and food contain preservatives. Two to three cups of vegetables every day is a portion of the right to old age. Meanwhile, two pieces of papaya and 2 pears or apples, enough to meet the needs of fruit per day.

Limit your intake of fruits that taste sour, because it disturbs the stomach work.

Food source of carbohydrate intake also needs to be reduced. Medium-size plate of rice at each meal can meet the needs of the elderly in carbohydrates. Eat less potato, because it encourages incrasing glucose levels. Occasionally may also eat boiled cassava or yam. Sweet potatoes are also sources of vitamins and minerals that are good.

The next tips are reducing foods high in fat, especially saturated and trans fats. Elderly people should limit their consumption of meat. Fatty meat can be replaced by fatty fish, especially marine fish.

Elderly people also have to reduce food prepared by frying. In addition, the food is burned, such as grilled fish, grilled or roasted meat as little effort as possible.

Burning or grilling fatty foods will increase the number of fat peroxides. Increase in peroxide number of fat is associated with the nature of carcinogenic (causing cancer) of the food.

Reduce Fat

Reduce fat consumption also means helping the digestive process due to the high consumption of fat requires a lot of enzymes to process them. In fact, the production of fat-digesting enzymes in the elderly has been declining.

A glass of milk every day either in old age. A good type of milk is low in fats. Milk is a source of good protein and calcium. Calcium is needed to replace the decreased bone mineral density in the elderly.

To mobilize calcium to the bone, the older person should exercise. Scientific facts prove that less active people more at risk of bone loss (osteoporosis) rather than an active person.

That's because the delivery of calcium into bone is influenced by bone loading through physical activity. Therefore, the following tips are mild exercise. Exercise walking approximately 20-30 per day suitable for the elderly. Avoid strenuous sports!

The next message is to reduce the consumption of sugar and coffee. High sugar consumption would cost the insulin. Production of insulin by the pancreas in the elderly has been declining. Sensitivity is also starting to weaken. High coffee consumption contribute to prevent the absorption of other nutrients, especially vitamins, which is needed by the body. Alcoholic beverages should be avoided.

Equally important is do not skip breakfast. Serves breakfast foods should be reduced. Choose softer foods to reduce the burden of digestion after break  all night.

Next, consume a balanced diet. Balanced diet means eating a wide variety of each meal (morning, afternoon, and evening). Balanced diet consisting of food sources of carbohydrates, fats, proteins, vitamins and minerals in a balanced way. Sample menus are rice, fish, vegetables, and fruits.

Finally, drink water with the right volume. Avoid drinking excessive water, especially at night. Excessive water consumption at night will disrupt the rest of kidney. Let the kidney rest at night! Two liters of water every day just to meet the body's need for water, including replacing lost body fluids.

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written by: Agus Kurniawan - Saturday, October 8, 2011