To live as an active and healthy older adult, you must have enough energy to perform everyday activities and think clearly. Therefore, this article will discuss healthy food for seniors; specifically those that help boost energy. Because no single food gives all the nutrients your body needs, it is essential to have the four main food groups in your diet: fruits and vegetables, protein, starchy foods, and dairy and their alternatives.
Fruits and vegetables
Eating fruits and vegetables every day is necessary for a healthy heart and preventing some forms of cancer. Portion size should be around 80 grams a day, including fresh, frozen, tinned, and dried.
Starchy foods include potatoes, rice, bread, and pasta. This starchy healthy food for seniors is vital because they are rich in fibre and B vitamins. Moreover, they are good sources of proteins and essential nutrients. For example, it is a good idea to start your day with breakfast cereals to provide you with the necessary energy for the whole day. In addition, it is essential not to forget about fluids and drink between six and eight glasses of fluids every day.
Dairy and their alternatives
Dairy foods are essential calcium sources for building strong bones and nerve and muscle function. Moreover, they also provide vitamins B and D that help strengthen bones. Therefore, it is better to choose low-fat varieties, including cottage cheese, skimmed milk, half-fat cheddars, etc. Also, when you buy soy or almond milk, it is better to go for their unsweetened varieties.
The best foods for proteins are fish, eggs, lentils, peas, and beans. They are low in fat but rich in fibre, minerals, and vitamins. Seniors must eat at least two portions of fish a week, and one of them should be oily. Tuna, mackerel, and salmon are the best fish choices for a healthy heart. Protein intake is also essential because it provides you with iron and prevents the development of iron deficiency anemia.
These healthy foods are essential for older people because they provide all the necessary minerals, vitamins, and nutrients. Therefore, if you want to stay energetic and active later in life, it is essential to include this healthy food for seniors in your everyday diet.