Right Choice Of Food Can Keep You Healthier When You Cross Sixty
Your body changes as you get older, a balanced diet will help you to stay healthy and live longer. Here's what to eat and how to keep healthy as you cross sixty year mark.
Retirement gives you an opportunity to re-calibrate healthy regime. It is important to eat healthy and balanced diet. This means you should try to eat:
- plenty of fruit and vegetables — aim for at least 5 portions of vegetables and 2 portions of fruit a day
- some bread, rice, potatoes, pasta and other starchy foods — choose wholegrain varieties if you can
- some milk and dairy foods. In case you are non-vegetarian add some meat, fish, eggs, beans and other non-dairy sources of protein — try to eat at least two portions of fish a week, including a portion of oily fish
- just a small amount of foods and drinks that are high in fat or sugar
Eat food rich in fiber
Eating foods containing Fiber could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fiber-rich foods can prevent constipation and other digestive problems.
Using raw bran as wheat bran in cereal can reduce the absorption of calcium in foods such as dairy or when you take a calcium containing medication if taken at the same time. This may be an issue in managing healthy bones.
Eating foods containing Fiber could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fiber-rich foods can prevent constipation and other digestive problems.
Using raw bran as wheat bran in cereal can reduce the absorption of calcium in foods such as dairy or when you take a calcium containing medication if taken at the same time. This may be an issue in managing healthy bones.
Eat iron-rich food
Iron is important for your general health. A lack of iron can make you feel as though we have no energy, so include some iron rich food in your diet.
Iron is important for your general health. A lack of iron can make you feel as though we have no energy, so include some iron rich food in your diet.
Lean red meat is also one of the best source of iron .
Protein
Dietitians recommend sixty plus men to eat 2 ½ serves and women eat 2 serves of protein a day. You can find protein in many veg. food. Some examples are: soya, nuts, beans, cheese and cereals such as wheat and rice. Eggetarian may eat eggs to complete protein quota.
Non-veg can take eggs, 65 gram of cooked lean red meat such as beef, lamb, veal, pork or goat (about 90-100g raw). Liver is also a good source of iron, however, be careful how much liver you eat as it's also rich in vitamin A, too much of which can be harmful.
Eat calcium-rich foods
Calcium is essential for building and maintaining bone. As we age our requirement for calcium increases as calcium from food is not as absorbed as well. and we need extra serves of low fat milk, yogurt and cheese. Eating calcium-rich foods can help you avoid osteoporosis. Good sources include dairy products such as milk, cheese and yogurt. Choose lower fat varieties when you can, or eat higher fat varieties in smaller amounts.
Calcium is also found in green leafy vegetables such as broccoli and cabbage (but not spinach), soya-beans and tofu, canned fish with bones such as sardines, g.
Calcium is essential for building and maintaining bone. As we age our requirement for calcium increases as calcium from food is not as absorbed as well. and we need extra serves of low fat milk, yogurt and cheese. Eating calcium-rich foods can help you avoid osteoporosis. Good sources include dairy products such as milk, cheese and yogurt. Choose lower fat varieties when you can, or eat higher fat varieties in smaller amounts.
Calcium is also found in green leafy vegetables such as broccoli and cabbage (but not spinach), soya-beans and tofu, canned fish with bones such as sardines, g.
Use less salt
Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease or a stroke.
Most of the salt we eat is already in foods such as cereals, bread, tinned soups and other ready-prepared foods. Check food labels before you buy and choose ones that contain less salt. Don't add salt to your food when cooking.
Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease or a stroke.
Most of the salt we eat is already in foods such as cereals, bread, tinned soups and other ready-prepared foods. Check food labels before you buy and choose ones that contain less salt. Don't add salt to your food when cooking.
Take Enough vitamin D
Vitamin D is important for bone health and to prevent osteoporosis. The best source of vitamin D is safe exposure to UV sunlight. You only need to spend a short period of time in the sun each day to get enough vitamin D. Food alone can’t provide enough vitamin D, however dietary sources include eggs, oily fish, some fortified breakfast cereals and fortified spreads.
Vitamin D is important for bone health and to prevent osteoporosis. The best source of vitamin D is safe exposure to UV sunlight. You only need to spend a short period of time in the sun each day to get enough vitamin D. Food alone can’t provide enough vitamin D, however dietary sources include eggs, oily fish, some fortified breakfast cereals and fortified spreads.
Vitamin A
Having too much vitamin A (more than 1.5 mg of vitamin A a day from food and supplements) might increase your risk of bone fracture.
Liver is high in vitamin A. Don't eat liver or liver products, such as pate, more than once a week, or eat them in smaller portions. If you do eat liver more than once a week, don't take any supplements containing vitamin A or fish liver oils (which also contain high levels of vitamin A).
Having too much vitamin A (more than 1.5 mg of vitamin A a day from food and supplements) might increase your risk of bone fracture.
Liver is high in vitamin A. Don't eat liver or liver products, such as pate, more than once a week, or eat them in smaller portions. If you do eat liver more than once a week, don't take any supplements containing vitamin A or fish liver oils (which also contain high levels of vitamin A).
Keeping healthyAs well as making sure you eat enough of the right types of food, try to follow these food and diet tips described here to stay healthy.
Stay a healthy weight
As you grow older, if you're overweight, you'll become less mobile. This can affect your health and quality of life. Being overweight also increases your risk of diseases such as heart disease and diabetes.
Being underweight isn't healthy either and may be a sign that you're not eating enough or that you're unwell. Being underweight also increases your risk of osteoporosis.
If you're worried about your weight, consult your doctor. He may refer you to a dietitian, who can advise you about changing what you eat to meet your current needs.
Watch out for lack of appetiteHowever, it's important to get all the energy and nutrients that your body needs.
If you don't eat as much as you used to, eat smaller meals more often and supplement them with nutritious snacks, such as fruit, vegetables and wholegrain toast.
You may eat less because you find it more difficult to buy or prepare food, or because you find it harder to get around if you have a condition such as arthritis.
Eat regularly, at least 3 times a day. Eat freshly prepared food avoid tinned, chilled or frozen ready-to eat meal.
As you grow older, if you're overweight, you'll become less mobile. This can affect your health and quality of life. Being overweight also increases your risk of diseases such as heart disease and diabetes.
Being underweight isn't healthy either and may be a sign that you're not eating enough or that you're unwell. Being underweight also increases your risk of osteoporosis.
If you're worried about your weight, consult your doctor. He may refer you to a dietitian, who can advise you about changing what you eat to meet your current needs.
Watch out for lack of appetiteHowever, it's important to get all the energy and nutrients that your body needs.
If you don't eat as much as you used to, eat smaller meals more often and supplement them with nutritious snacks, such as fruit, vegetables and wholegrain toast.
You may eat less because you find it more difficult to buy or prepare food, or because you find it harder to get around if you have a condition such as arthritis.
Eat regularly, at least 3 times a day. Eat freshly prepared food avoid tinned, chilled or frozen ready-to eat meal.
Drink plenty of water
Drink plenty of fluids every day to stop you getting dehydrated.
Aim to drink at least 6 times a day, and more in warmer weather or if you’re exercising. Tea, coffee, mineral water, soda water and reduced fat milk can all count towards your fluid intake during the day, but water is always best.
Drinks containing caffeine, such as strong tea and coffee make your body produce more urine in advance age. If you mostly drink strong tea or coffee (or other drinks that contain a lot of caffeine), make sure you also drink some water or other fluids each day that don't contain caffeine.
Drink plenty of fluids every day to stop you getting dehydrated.
Aim to drink at least 6 times a day, and more in warmer weather or if you’re exercising. Tea, coffee, mineral water, soda water and reduced fat milk can all count towards your fluid intake during the day, but water is always best.
Drinks containing caffeine, such as strong tea and coffee make your body produce more urine in advance age. If you mostly drink strong tea or coffee (or other drinks that contain a lot of caffeine), make sure you also drink some water or other fluids each day that don't contain caffeine.
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