Есть что улучшить? Предложите правку.
Good nutrition — a healthy, balanced diet that gives your body the nutrients it needs (carbohydrates, fats, proteins, vitamins, minerals and water) — matters at every age. It gives you energy, helps with weight control, and may help prevent osteoporosis, high blood pressure, heart disease, type 2 diabetes and some cancers.
As you get older, your needs change: you may need fewer calories but just as many nutrients — and some older adults need more protein.
What can make it harder
- Home life: suddenly living alone, or trouble getting around.
- Health problems that make it hard to cook or feed yourself.
- Medicines that change how food tastes, dry your mouth or curb your appetite.
- Less income for food.
- Changes in smell and taste.
- Trouble chewing or swallowing.
What to eat
Choose foods packed with nutrients but not extra calories:
- fruits and vegetables — different kinds, in bright colors;
- whole grains — oatmeal, whole-wheat bread, brown rice;
- fat-free or low-fat milk and cheese, or soy or rice milk with added vitamin D and calcium;
- seafood, lean meat, poultry and eggs;
- beans, nuts and seeds.
Cut back on:
- empty calories — chips, candy, baked goods, soda and alcohol;
- foods high in cholesterol and fat, especially saturated fats (mostly from animals) and trans fats (processed fats in stick margarine and shortening, found in some store-bought baked goods and fast-food fried foods).
Also:
- Drink enough fluids. Some people lose their sense of thirst with age, and some medicines make fluids even more important.
- Stay active — exercise may help bring back your appetite.
When eating well is a struggle
| Problem | Try |
|---|---|
| Tired of eating alone | potluck meals or cooking with a friend; meals at a senior center, community center or place of worship |
| Trouble chewing | see your dentist |
| Trouble swallowing | drink plenty of liquids with meals; if that doesn't help, see your health care provider — a condition or medicine may be the cause |
| Food tastes and smells dull | add color and texture |
| Not eating enough | add healthy snacks through the day |
| Illness makes cooking or eating hard | ask your provider about an occupational therapist |
Sources
Based on "Nutrition for Older Adults," MedlinePlus, U.S. National Library of Medicine, with its summary from the NIH National Institute on Aging; a work of the United States government in the public domain.
Лицензия: CC0 1.0 (общественное достояние) · По материалам medlineplus.gov
1
0
0
0
Комментарии
