Food pyramid for seniors

Everyone can find what they likeWith age the appetite usually diminishes. Therefore we should pay special attention to fulfilling the need of proper nutrition for our bodies. It is especially important to stress the needs of seniors, thus the food pyramid has been modified, and its main rule is based on the supposition that the energy needs of elderly people are much lower. It is estimated that their calorific needs are between 1200-1600 kcal per day. Elderly consumers over 70 years of age, should therefore consider providing the body with the basic nutrients.

Nutritive value above allWhen choosing the diet it is necessary to pay special attention to the right choice of nutritive density. Products recommended for seniors should be full of nutrients in each category. Vegetables are very important in the diet. Important! Frozen vegetables are recommended for seniors as they are easy to get and are full of value.

Grains and waterWholemeal products are a kind of anchor for the senior’s food pyramid. They include cereals (wholemeal and mixed breads), barleys, rice and pasta from grainy flour. The pyramid for seniors is built on water. It is crucial to hydrate the organism from the inside, it is recommended to drink at least 8 glasses of water a day to avoid kidney dysfunctions and constipation.

Vitamins, minerals – supplements for the dietIt is better that the necessary nutrients for the body would be provided from the foods not from the supplements. But the nutrients that are recommended for seniors are calcium and vitamin B₁₂. The body in old age has a tendency to absorb less vitamin D, since at that age we tend to spend less time outside in the sun. All supplements should be carefully consulted with the doctor.

Be activeStaying active in old age is very important. The ideal forms are swimming, aqua-aerobic, Nordic walking, riding a bicycle, walking and tennis. Every type of physical activity fitted to the physical health and strength brings benefits. It can also be working in the garden or cooking together.

Little but oftenWith age the body works slower and slower. The disadvantageous changes do not avoid the digestive system; the food is digested slower and longer. Eat between 4 and 5 meals a day, have smaller portions. Do not force your body do eat big meals at one time.