The older we get, the harder it becomes to get enough nutrients in our diet without blowing our calorie budget. At the same time, both nutrition and maintaining a healthy weight become more important than ever. That’s why today we’re discussing the perfect diet plan for the elderly family member in your life.
The Best Diet Plan for the Elderly Family Member in Your Life
Eat Fruits and Veggies
The best diet plan for the elderly family member in your life includes plenty of fruits and veggies. Fresh fruits and vegetables are ideal, but frozen produce is a good alternative if you don’t have access to fresh produce. When produce is frozen, most of the nutrients are retained.
Do your best to include produce of all colors. Different colors are indicative of different nutrients. The most nutrient-dense produce is green or orange. Examples include kale, Brussels sprouts, spinach, broccoli, carrots and sweet potatoes.
Eat Bioavailable Proteins
Bioavailable proteins are proteins that are easily broken down and used by the body. Great sources of bioavailable protein include lean meats like poultry and game meat. Greek yogurt and milk are really good sources of protein, too.
Finally, legumes such as lentils, peas and beans and quinoa are great sources of complete or near-complete protein. In other words, these sources of bioavailable protein have nearly all the amino acids required for muscle growth.
Eat Healthy Fats
Many processed foods are loaded with trans fat. This type of fat should be avoided at all costs. Saturated fat can be identified easily as solid at room temperature. This type of fat is also bad for you. Do your best to minimize how much saturated fat is in your diet.
Instead, replace saturated fat with polyunsaturated or monounsaturated fats. These types of fats are liquid at room temperature. Examples include peanut oil, canola oil, vegetable oil and olive oil. Read labels on any processed food you buy to make sure you’re avoiding unhealthy fats.
Don’t Forget the Dairy
As we age, our bodies produce less testosterone and human growth hormone. This increases the risk for osteoporosis, osteoarthritis, bone fractures and more. The best diet plan for the elderly family member in your life includes at least three servings of dairy. Examples include milk, cheese and yogurt. These products are fortified with vitamin D which will help to keep your bones strong.
Remember Grains
It’s also important to eat at least three ounces of whole grains per day. Sources include breads, cereals, crackers, pasta or rice. Whole grains are important because they are a good source of fiber, protein and other essential nutrients. Minimize refined flour and sugar.
Stay Hydrated
Hydration is essential at any age. Depending on climate, activity level, health conditions, medications and other factors, your recommended water intake will fluctuate from the standard recommendation. Start by making sure you’re getting at least half a gallon of water per day.
Besides drinking water out of the tap, good sources of water include tomatoes, cucumbers, watermelon and decaffeinated tea and coffee. If you’re not sure if you’re hydrated enough, check your urine. It should be either very pale yellow or clear. If it’s dark, you need to drink more. Dehydration can make you feel hungry, cause cravings for salty foods, stall your metabolism, and more.
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