A poor diet & a sedentary lifestyle may accelerate the aging-process among adults over the age of 50 years. That is why it is important for the elderly to follow age appropriate exercise & nutrition guidelines so as to remain healthy and active. The best fitness & diet program for the seniors over the age of 50 years needs to accommodate the aging changes in simple & practical-ways one can begin implementing immediately. A good diet plan for the seniors over 50 needs to take into consideration the changing nutritional requirements we experience as-we age. A slower metabolism basically means that the calories that have been consumed will certainly have a much greater impact, while a greater risk for some age related conditions/problems makes it quite essential to control fat and salt in the daily diet.
-According to Academy of Nutrition & Dietetics, it is best to avoid or ignore adding any extra salt or sugar to foods, and it’s advisable you stay away from all saturated fats, trans-fats, & cholesterol. Salt is normally added to food so as to improve taste. Although sodium is basically a fundamental need-for the human body, a lot of it can create high-blood pressure & heart failure, especially in seniors older than 50 years. As the sense-of taste & smell decreases with age, it’s common for seniors to add additional-amounts of sodium to the diet. Less or little salt may make the food taste bland, however, you can choose to get creative by using spices and herbs to flavor the food instead. In case you wish to try out a salt-substitute, beware that many of them contain high levels-of potassium chloride (a risky substance for those who have kidney disease, type 2 diabetes, or other specific-medical conditions). Check with your doctor first or a registered dietitian in case you want-to try out a salt-substitute or wish to change your daily diet plan.
-Another element you need to watch out for in your daily diet, is vitamin A. Although many seniors over 50 years take in less-than the recommended amount per day, the supplements aren’t likely to be needed, since with age the liver-processes vitamin A to a much lesser degree, thus making the daily-requirement less.
-Women over 50 years require about 1,600 to 2,200 calories per/day, depending on the activity level. Men over 50 years need about 2,000 to 2,800 calories per day. Excessive calories will lead to weight-gain, which is associated with increased-risk for hypertension, diabetes and heart disease. You should keep your calorie consumption under-control by reducing fat and sugar, watching your portion size & eating several small-meals per day rather than three large ones.
In conclusion, creating a good diet plan will be easy if you make 1 small change-at a time. For instance, you can reduce the fat consumption by serving chicken or fish in place-of beef a couple of times per week or you can switch to olive oil or canola oil for cooking. When you are eating out, you can order grilled or broiled entrees. Eat nuts,or fat free pretzels rather than potato chips. By introducing a few small changes, the transition becomes easier, and results add-up quickly.