Contrary to popular belief, the diet is not so different from that of an adult in the elderly who are in good health.
A healthy and correct diet allows the elderly to prevent the typical diseases related to advancing age.
In this article, we explain the diet to follow after the age of 65 to age well and healthily.
The foods that should never be missing at the table are the same ones that doctors suggest to adults: low fats and simple sugars, lots of fruit and vegetables, preferably whole grains, proteins including legumes.
To these foods only simple precautions should be made, to better deal with those physiological changes typical of advancing age.
Here is the diet to follow after the age of 65 to age well and healthily
It is very important, at a certain age, to maintain a normal weight, and to take a certain amount of fluids.
Nutrition must be adequate for the energy expended, so as not to risk obesity, but not even malnutrition.
It is important to reduce the salt in dishes, both before and after cooking. Pay attention to foods that contain a lot of them (sauces, canned foods, pickled foods, nuts), reducing their consumption.
Drink no more than two 125ml glasses of wine per day and one for women.
Avoid animal fats such as butter and lard. Three tablespoons of extra virgin olive oil a day give the right amount of fat that an elderly person needs.
Reduce the consumption of sausages and fatty meats, such as liver and heart.
The same for fish, avoid the fatty one such as eels and shellfish.
During the week, meat and fish should be eaten in small portions.
Milk and dairy products are rich in calcium and vitamin D which are very important for bones. We must not exaggerate, because according to some studies they could set in motion metabolic processes, which could give rise to some tumors. You can replace them with oat, soy or rice milk and almonds, chickpeas, pistachios, beans, and herbs, which are also rich in calcium.