Diet after 60 years old Ι 60 साल की उम्र के बाद आहार

Maintaining Diet after 60 is more important then younger age. Nutrition needs vary with age and gender but a balanced diet will help you stay healthy. Here’s what to eat and how to keep healthy as you get older. Healthy eating doesn’t really change that much with age, especially if you already have a good diet. You simply need to be aware of your own specific nutrition requirements and adjust your food choices so your body gets exactly what it needs for good health in older age. Best available science about the types and amounts of foods and dietary patterns that may promote health and well being, and reduce the risk of diet-related conditions and chronic disease.

Diet after 60

 

you May should try to eat:

Plenty of fruit and vegetables — aim for at least 5 portions of vegetables and 2 portions of fruit a day.

Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

Some bread, rice, potatoes, pasta and other starchy foods — choose wholegrain varieties if you can, limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savory snacks.

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  • A small banana is about 90 calories. If you like peanut butter, Jill suggests having half of a banana with a half teaspoon of peanut butter. It’s delicious and nutritious.

    Avoid high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.

    Maintain healthy weight and muscle strength through physical activity. The benefits of walking for older people]. It’s been shown people over 60 years often have better health if they carry a little extra weight and have a slightly higher.

    If nuts, grains and hard fruits and vegetables are difficult to chew, try milled wholegrains, soft cooked and canned fruits and vegetables, and nut pastes and butters.

    The best source of iron is lean red meat, such as beef, lamb, veal, pork, goat or kangaroo. However, many Australians, especially men, would benefit from eating less red meat. You can also find iron in legumes (such as peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables and breakfast cereals with added vitamins. Some older people may be at risk of malnutrition from restricting their food intake, and eat too few nutrients and kilojoules for their age.

    In everyday life everyone needs some salt, but too much can increase your risk of high blood pressure and heart disease. Watch your intake of high salt foods, such as cured meats. Choose reduced salt food when shopping, and flavour your cooking with herbs and spices instead of salt.

    fish may reduce your risk of heart disease, stroke, dementia, and muscular degeneration . Eating fish twice a week is wise. Many types of sea-fish contain small amounts of omega-3 fatty acids, fatty fish contain the most omega-3 fatty acids and seem to be the most beneficial to heart health.

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