Your nutritional needs
It’s an unfortunate fact that the older you are, the more likely you are to develop a chronic ailment. Cardiovascular disease, high blood pressure, diabetes, arthritis and various other nasties are all common in this age group – so you may well need professional help with tailoring your diet at this time. Low-salt, nutrient-rich diets are essential for your continued good health at this time.
Memory loss and depression also become problems as we age, so try to boost your intake of foods containing omega 3 and 6, such as seafood and nuts. Avoiding isolation and continuing to exercise are also important to guard against these problems.
More than ever you need to protect your bowel health by eating yoghurt regularly and maintaining a high-fibre diet.
Ideal foods for you
Blueberries: Along with other berries, this antioxidant-packed fruit is great for circulation and healthy brain function.
Fish: Omega 3 helps maintain healthy brain cell activity and helps you to manage your triglycerides, which are a risk factor for heart disease if your levels climb too high.
Macadamia nuts: Excellent for managing high cholesterol.
Spinach: One of the highest sources of lutein, an antioxidant with the added benefit of helping stave off macular degeneration (a leading cause of visual impairment).
Cheese: You should no longer be trying to lose weight, but to maintain health. Dairy foods are packed with nutrients and are great for your bones – enjoy!
Mistakes to avoid
• Eating too much salt. Your sense of taste deteriorates as you age – but adding too much salt to compensate will raise your blood pressure. Wherever possible, all your salt should be derived from natural sources, rather than added to food.
• Not drinking enough water and not eating regularly enough. You may not feel as thirsty as you age, but you still need regular fluids to maintain good cognition.
• Not going outside enough. Exercise is important at any age – and if you stay inside too much your vitamin D levels will be compromised, affecting bone health.
• Eating too many saturated and trans-fats, which make circulation sluggish and may ultimately affect brain function.
3 of 4 Comments
|RD Editor on 19 September 2011 ,06:09 |
Hi Megan, you'll find a number of recipes on the internet for salt substitutes – they're made using a blend of herbs. See for example: http://www.tasteofhome.com/Recipes/Herbal-Salt-Substitute For more info, we recommend speaking to a nutritionist or your GP. Best, RD Editor
|RD Editor on 08 September 2011 ,06:39 |
Hi Arno, here are the links. Eating for your 40s: http://www.readersdigest.co.za/eating-40s Eating for your 50s: http://www.readersdigest.co.za/eating-50s
|megan on 02 September 2011 ,13:49 |
excellent notes on antioxidants and eating for over 60s - they are comprehensive and yet concise. Query: What natural sources supply enough salt making it unnecessary to add it to food and yet get flavour? Do you have a list of foods and what alternatives to salt could be best added to them? (e.g. perhaps herbs, spices)
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