Healthy and nutritious food is extremely important for seniors’ health. In fact, older adults need to adopt a healthy lifestyle by paying close attention to what they eat. That’s why there are several foods recommended for elderly adults, as they can help support overall health.
In general, seniors experience a decline in bodily functions, which is a natural condition. One example is a decrease in the sense of taste. As these bodily functions decline, seniors’ appetite tends to decrease as well.
Therefore, seniors need fresh foods that are rich in nutrients. You can review the recommended foods for older adults in the article below.
Healthy Foods for the Elderly and Their Portion Sizes
A decline in physical condition is a natural part of aging. Therefore, elderly adults need sufficient nutrition from healthy foods.
Some recommended foods for older adults include brown rice, potatoes, vegetables, fruits, healthy fatty fish, and others.
1. Brown Rice, Potatoes, Corn
The first recommended food options for older adults are brown rice, potatoes, and corn. These three foods are sources of complex carbohydrates, which are beneficial for seniors’ metabolism.
Complex carbohydrates are processed more slowly than simple carbohydrates, but they provide optimal and sustained energy for the body.
In addition, brown rice, potatoes, and corn are high in fiber, which helps support seniors’ metabolism by lowering cholesterol levels and promoting healthy digestion.
The recommended intake of brown rice, potatoes, corn, and other complex carbohydrates for seniors is about 150 to 300 grams per day [2].
The suggested preparation method is steaming these foods to make them easier for seniors to consume.
2. Vegetables
As we know, vegetables are high in fiber and play an important role in maintaining the digestive system and controlling blood sugar levels. Therefore, vegetables are recommended as food for older adults.
Examples of vegetables suitable for seniors include carrots, pumpkin, spinach, water spinach (kale), lettuce, broccoli, and other green vegetables. The recommended vegetable intake for seniors is about 200 to 350 grams per day.
3. Fruits
In addition to vegetables, fruits are another high-fiber food group recommended for older adults. Fruit can be a good alternative for seniors who do not enjoy eating vegetables.
The vitamins found in fruits can help prevent degenerative processes, which involve the decline of nerve cell function caused by free radicals. The recommended serving size of fruits for older adults is around 150 to 250 grams per day. You can vary the types of fruit, such as avocados, bananas, papayas, and others.
4. Healthy Fatty Fish
Healthy fatty fish, such as sardines, mackerel, and salmon, are recommended foods for elderly adults because they contain omega-3 fatty acids. These omega-3 fatty acids are beneficial for seniors’ heart health.
In addition, omega-3 fatty acids also help support seniors’ cognitive function. Cognitive function plays an important role in long-term memory, thinking ability, and focus.
You can prepare healthy fatty fish for older adults in portions of about 200 to 300 grams per week.
Read also: 8 Types of Safe Exercise for the Elderly & Their Benefits
5. Nuts
In addition to healthy fatty fish, nuts also contain omega-3 fatty acids. Moreover, their fiber and protein content further enrich the nutritional value of nuts.
Seniors are advised to consume nuts such as almonds, cashews, and walnuts in amounts of about 100 grams per week.
6. Yogurt
One of the healthy foods for the elderly is yogurt. Yogurt contains calcium and vitamin D, which help maintain bone health in seniors.
Yogurt also contains probiotics, or beneficial bacteria, that help support a healthy digestive system. However, yogurt consumption for seniors should be kept moderate, at around 100 to 200 ml per day.
7. Soups and Broths
Soups and broths can be favorites among seniors because they are easier to swallow. Besides being easy to swallow, soups and broths with a soft, liquid texture are also easy for the body to digest, which is especially helpful for seniors with digestive issues.
Moreover, soup- and broth-based dishes are rich in nutrients. Typically, these dishes are served with vegetables, meat, and grains, providing protein, minerals, amino acids, and collagen that support bone and joint health.
8. Water
Water is also essential to complement the nutritional needs of older adults. Water contains minerals that are beneficial for seniors, such as magnesium, sodium, calcium, and more. These minerals help maintain healthy bones, heart, and blood vessels, keeping the body feeling fit and energetic.
It is recommended that seniors drink at least 2 liters of water per day. You can provide 19-liter AQUA gallon water at home to complement the daily meals of elderly adults. AQUA gallon water stays fresh because its packaging is sterile and uses a double-injection cap.
Additionally, the packaging is eco-friendly and reusable. The natural quality of AQUA gallon water is maintained through measures designed to protect the ecosystem of its water source.
You can easily find the 19-liter AQUA gallon at nearby stores or supermarkets. The price is quite affordable, only Rp 1,000 per liter.
These are some healthy food recommendations for elderly adults. Besides consuming nutritious foods, seniors also need to maintain a healthy lifestyle by engaging in light exercise regularly and drinking enough water.
So, get #AQUADULU at home to complete the daily meals for your parents and family!
