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Dieting Tips For Seniors

Generally as men and women age (around 50 to 70 years old) they begin to steadily gain weight in the form of visceral fat, a type of fat that builds within the body on the internal organs as opposed to adipose fat, which is fat beneath the skin. Visceral fat is far more hazardous and is often the reason why aging adults encounter health issues such as type 2 diabetes, high cholesterol, and heart problems. At around 70 years of age, adults begin to lose weight, but unfortunately the weight they lose is from a decrease in muscle mass and bone density and not from loss of fat. Living an active lifestyle and sustaining a fit weight by eating healthy is going to help keep the visceral fat and its related illnesses at bay.

Seniors who want to get rid of unwanted fat need to do so cautiously by following appropriate exercise and nutrition recommendations. A stable acceptable loss of weight is around 1 -2 pounds every week. Men above 50 should take in between 2000 and 2400 calories daily based on their physical activity levels and women above 50 will ideally consume between 1600 and 2000 calories every day based on their physical activity levels.

7 Healthy Diet Tips For Seniors to Follow

  1. Get more colors onto your plate: High vitamins and nutrients are found in fruits and vegetables with bright colors. Pick anti-oxidant loaded leafy green vegetables like kale, spinach, and broccoli and brightly colored orange and yellow vegetables like squash, yams, and carrots. You should try for 2 to 2 ½ cups of vegetables each day and 1 ½ to 2 cups of fresh fruits (juices don’t count) every day.
  2. Eat more fiber: Prevent bowel problems, reduce the chance of persistent diseases, and feel satisfied for longer by raising your fiber intake. Your ideal fiber-rich foods will be raw fruits and vegetables, whole-grains, and legumes.
  3. Drink eight to ten cups of water every day: Aging adults are vulnerable to dehydration due to bodies losing some of their capability to manage fluid levels and the feeling of thirst.
  4. Include more good fats in your diet: Enjoy the advantages of salmon, nuts (walnuts, almonds), avocados, flaxseed, and other monounsaturated fats. Scientific tests show that the fat from these foods guards the human body against heart disease by managing “bad” LDL cholesterol levels and elevating “good” HDL cholesterol levels.
  5. Watch out for sugar: You may be getting more sugar than you think from familiar foods like pasta sauces, breads, canned soups, and frozen dinners. Check the nutrition labels on your food for alternative names for sugar like fructose, sucrose, dextrose, maltose, and corn syrup. Pick frozen or fresh vegetables rather than canned goods, and low carbohydrate or sugar free products.
  6. Stay away from “bad” carbohydrates: Bad carbs, also called “simple” carbohydrates, are ingredients like refined sugar, white rice, and white flour that have been stripped of most of its nutrients, bran, and fiber. “Bad” carbohydrates break down fast, shoot up your blood insulin levels, and give you a short burst of energy that will eventually crash. To get long lasting levels of energy and steady blood insulin levels, opt for complex carbs for example whole-grains, legumes, fresh fruits, and vegetables.
  7. Decrease sodium: Search for the low sodium content label and season food items with some grains of rough sea salt rather than cooking with regular salt. Decreasing the sodium in your diet will decrease bloating and high blood pressure levels.

Regardless of what age an individual begins a balanced and healthy diet routine it will have definite positive effects on their physical abilities in their later years. As we grow older, our caloric needs shrink because of a decrease in muscle mass. Nonetheless, mineral and vitamin demands continue to be the same or perhaps increase as aging bodies are less efficient at soaking them up.

A Good Look at Some Hypothyroidism Diet

Being diagnosed with hypothyroidism should prompt you to make changes in your lifestyle, particularly in your diet. Even if you have been prescribed medication to assist your thyroid, you can further assist (or hinder) your recovery by your food choices.

Now that you are aware of your condition it is important that you are consciously aware of all food that you include in your daily diet.

Any effort you make in healthy food choices will be repaid by improvements to your thyroid health. An obvious benefit of this will be a reduction in weight, from better food choices and the resultant increase in metabolic rate. Careful planning and sticking to your diet plan will not only help your thyroid to function well but it will also give your overall health a boost.

Here are some helpful diet tips for those diagnosed with hypothyroidism.

Increase your protein intake.

Protein helps ensure that the thyroid hormone is well transported to the tissues. Therefore, making sure that you include protein in your daily diet can greatly improve the ability of your thyroid to function well. Ideally, you should favor protein sources which are not highly processed or contain high levels of preservatives.

Opt for complex carbs.

When you include carbohydrates in your diet choose only complex carbohydrates and refrain from high-GI simple sugar foods. Examples of foods that are good sources of complex carbs may include vegetables such as celery, carrots, potato, and pumpkin. You need to limit if not eliminate your consumption of simple carbohydrates such as cookies, cakes, ice cream and soda because these foods promote inflammation which can only worsen your symptoms.

Eliminate gluten.

Gluten and your thyroid tissue have the same molecular composition. This is why for some people eating foods that contain gluten may induce an autoimmune attack in the thyroid. In order to prevent your symptoms from worsening it is best to stay away from rye, barley, wheat and other gluten-containing foods.

Choose healthy fats.

Fat and cholesterol serve as precursors to your hormonal pathways. If your body does not have enough fat and healthy HDL cholesterol you could be at risk of exacerbating your body’s hormonal imbalance. If your cholesterol levels are excessive you can get healthy lower-cholesterol fats from avocados, olive oil and coconut milk products.

Consume more fiber.

People who have hypothyroidism may often complain about constipation and sluggish digestion. This can be remedied by increasing your intake of fiber-rich foods which can help improve digestive health, while also increasing your satiety to hold off the hunger pangs. Eat more leafy greens, berries, squash, oranges and other fruits and vegetables as you gradually increase your fiber intake.

Do not forget your iodine intake.

Iodine plays a crucial role in the production of thyroid hormones, so it is highly important for an individual with hypothyroidism to increase their iodine intake through dietary sources. Examples of foods that are packed with iodine are sea vegetables, Swiss chard, garlic, mushrooms and summer squash.

Watch out on goitrogens.

These are the types of foods that may interfere with the proper functioning of your thyroid. Goitrogenic foods may include kale, cauliflower, cabbage, turnips, spinach, peanuts and rutabaga. Although the goitrogenic compounds will be reduced when cooked, it is still best to eat these foods in moderation.

Eat glutathione rich foods.

Glutathione helps strengthen the immune system and is also known to be one of the most important antioxidants for fighting against the symptoms of hypothyroidism. It boosts a person’s ability to regulate and modulate his own immune system while dampening most of the signs of auto immune flare-ups.

In addition, research also reveals that glutathione is helpful for protecting and healing the thyroid tissue. Some of the foods that contain lots of glutathione per serving include apples, tomatoes, garlic, melon, squash, onion, peppers and avocados.

So next time you go shopping you know what to add to your list.