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Maintaining a balanced diet is crucial for senior citizens to support their health, energy levels, and overall well-being. As the body ages, nutritional needs change, and following a tailored diet can help seniors stay active and prevent chronic conditions. Here's a balanced diet plan specifically designed for senior citizens.
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Whole grains like oats, brown rice, and whole wheat bread are rich in fibre, which supports digestion and helps regulate cholesterol and blood sugar levels.
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Include lean proteins such as chicken, fish, beans, and legumes to maintain muscle mass and prevent age-related muscle loss.
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Drinking plenty of water and including hydrating foods like cucumbers, melons, and soups can help prevent dehydration, which is more common in the elderly.
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Incorporate sources of healthy fats such as avocados, olive oil, and nuts to protect the heart and support cognitive function.
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Ensure daily intake of calcium-rich foods like dairy products, fortified plant-based milks, and green leafy vegetables. Vitamin D supplements or sunlight exposure also help maintain bone density.
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Aim for a variety of colourful fruits and vegetables to get essential vitamins, antioxidants, and fiber, promoting good digestion and overall health.
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Eating smaller, frequent meals throughout the day can help manage appetite, improve energy levels, and prevent issues like acid reflux.
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