Pensioners’ diet 3 foods you must eat every day

Fiber, dairy and vitamin D appear to be fundamental to following a healthy diet at this stage of life, which has specific nutritional needs, according to experts.

Metabolism is different and the body develops specific needs in each decade of life. It is important to pay attention to the nutritional needs specific to each age, following a proper diet knowing clearly which foods to include in order to be as healthy as possible and to prevent some diseases.

What should the diet be like after the age of 70?

As we get older, we need to cut back on calories and pay more attention to nutrients like fiber, water, vitamins and calcium. Although it all depends on everyone’s personal circumstances, here are some recommendations for older people.

Consume more fiber

At the intestinal level, peristalsis (bowel movement) can decrease with age, causing periods of constipation. Therefore, adequate fiber intake is vital for proper digestive health. Fiber helps improve digestion, promotes healthy bowel movements, and slows down the absorption of sugar to stabilize blood sugar levels and thus maintain a healthy weight. Fiber is obtained from vegetables, fruits, whole grains, legumes and nuts.

Make sure you get enough calcium in your diet

Osteoporosis (decreased bone density) affects older people. To slow down its development, an adequate intake of calcium (dairy, green leafy vegetables, legumes and fortified foods), as well as vitamin D and adequate sun exposure, is recommended.

Hydrate yourself adequately

Dehydration is another common problem after the age of 70. This is because due to brain damage caused by aging, the thirst signal is not sent as often, so the elderly forget to drink water. It is very important to include soups, soups, purees and teas in the diet.

Medication should also be considered. A large percentage of older people are on multiple medications. Therefore, whether that medication may interfere with nutrient absorption will need to be determined. Or on the contrary, if food can interfere with the proper absorption of drugs.

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