Older adulthood is a stage of life in which, in general, health problems develop progressively. Physiological changes occur, such as decreased saliva production or decreased sensation of thirst, which causes less water intake. On the other hand, oral problems can occur, as well as lack of appetite, which reduces food consumption, thus limiting the intake of nutrients necessary for the body, which makes people vulnerable to acquiring a disease.
Therefore, to avoid complications in the health of older adults, it is important to maintain a balanced diet with 5 meal times per day (3 main meals and 2 snacks) and that the last meal of the day is consumed 2 hours before going to sleep. In case of lack of appetite, these five times can be divided into more quantities throughout the day.
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Each meal time should include three food groups:
– Energy: Its main components are carbohydrates and healthy fats that provide us with energy.
– Builders: Its main component is proteins of animal origin.
– Regulators: They provide vitamins, minerals and antioxidants. Within energy foods we have cereals such as rice, wheat, quinoa, bread, oatmeal, noodles, beans, tubers, avocado, olives, nuts, olive oil and butter. It is recommended to choose whole grain products for their high fiber content.
About building foods we find lean meats, fish, eggs, as well as low-fat dairy. While the regulatory foods include all fruits and vegetables of different colors and cooked, in case there are chewing problems. It is worth mentioning that the type of food varies according to the needs of each person.
Finally, we must remember that a balanced diet, adequate daily hydration and daily physical activity will allow the prevention of different diseases and conditions such as diabetes, obesity, hypertension, cardiovascular problems, constipation and cancer, among others. Likewise, before any query about our diet, it is important to go to a nutrition professional.
“In the Municipality of San Borja we care about the well-being of the elderly in our community and part of this involves talking about strengthening their eating habits and promoting a healthy lifestyle, giving them the necessary tools to learn to properly combine food and thus be able to prepare nutritious dishes, according to their tastes and possibilities”concludes Milagros Hinostroza, nutritionist of the Integrated Health Network of the Municipality of San Borja.