What Is Nutrition and a Balanced Diet?
Diet is what we consume in a day. The diet should provide the energy to meet the body’s needs. The diet should be proportionate to supply the nutrients the body needs for proper growth and functioning. The proportions should be proper to make a balanced diet. Certain minerals and vitamins will be deficient if odd proportions are taken daily, making the necessary intake of supplements. The daily requirements for vitamins and minerals change according to age and gender. This article elaborates on what kind of diet should be taken by older people.
What Is a Low-Fat Diet?
Usually, the body needs a small amount of fat for hormone synthesis. Fat from the diet stored in the adipose tissue is also used. Different types of fat are available in the diet. They are
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Saturated Fats: As the name suggests, this fat is saturated with hydrogen molecules. They make a single bond with carbon and are found solid at room temperature. Consuming this fat causes potential health problems by increasing the amount of low-density lipoprotein (LDL - bad cholesterol).
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Unsaturated Fats: In this kind, at least one double bond exists between the carbon and hydrogen molecules. They are mainly found in plants, nuts, seeds, fish, and olive oil. They are liquid at room temperature and help in reducing bad cholesterol.
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Trans Fat: Trans-fatty acids are a genre of unsaturated fats occurring in natural and artificial forms. The synthetic form is synthesized in the industry during the process of hydrogenation. They are found in vegetable oils, which remain solid at room temperature. Consumption of trans fat is hazardous to health.
Eliminating all kinds of fat is impossible, but keeping an eye on the diet reduces the intake.
A low-fat diet is nothing but a balanced diet excluding trans fats and saturated fats. Older people are advised to consume foods rich in fiber, fresh fruits, legumes, whole grains, fish, lean meat, and low-fat dairy or alternatives to milk such as soy, coconut, almond, almond, etc.
What Should One Eat?
Packaged food items are readily available and easy to cook. A balanced diet is preferred by everyone daily. Older people concentrate on major food groups such as fresh fruits and vegetables.
Vegetables and Fruits: Veggies and fruits make the meal colorful and add important nutrients to the diet. In a meal, at least one-third should be veggies and fruits. The key nutrients available are calcium, fiber, iron, folate, minerals, and vitamins needed by the body. Try eating with the seasons: Seasonal fruits and vegetables are a healthy mix of nutrients for the body. These are handy snacks, easy to carry. As they are loaded with fiber, they keep fuller for longer and prevent cravings. They should be taken as a whole, not in the form of juices. The World Health Organization (WHO) recommends taking at least five portions of fruits and vegetables to reduce the risk of health problems.
Grains: Grains are obtained from plants called cereals, which are mainly grown for consumption. A grain consists of three layers, namely,
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Bran - Outer covering, rich in fiber.
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Germ - Can sprout and develop into a new plant.
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Endosperm - Supplies energy to the germ.
These grains are available in four forms. They are:
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Whole Grains - Unprocessed grains contain all three layers.
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Refined Grains - The outer layer is removed from the grain.
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Enriched Grains: In the refined grains, the removed nutrients are added back into the grains
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Fortified Grains: Extra nutrients not present in the grains are added.
Among these, whole grains are a good choice to control cholesterol levels and body weight and lower the risk of other diseases such as diabetes, stroke, and cardiovascular diseases. WHO recommends taking about 3 to 5 ounces per day.
Proteins: Proteins are the building blocks of the body. They are found in lean meats, fish, eggs, tofu, legumes, lentils, seeds, and nuts. The dietary requirements are 8 to 10 ounces per week.
Dairy: Dairy products help strengthen bones by providing calcium, potassium, and Vitamin D.
What Are the Reasons for Poor Diet in Older People?
As a person ages, the body undergoes so many changes.
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Change in appetite could be the major reason for not eating enough.
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Being unable to move frequently makes preparing a balanced diet more challenging.
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Social isolation or leading life alone decreases the interest in preparing a meal.
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Dental problems like missing teeth, ill-fitting dentures, or edentulous mouth may also be the reason to restrict the diet.
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The sense of taste or smell gets reduced as people age, so they lose interest in or crave food.
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Medicines sometimes alter the taste sensation, so that aversion to certain foods happens.
What Could Be the Benefits of Low-Fat Diet?
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Low-fat diets are easy to digest.
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Helps in the reduction of bad cholesterol.
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Maintains blood pressure and blood sugar levels.
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Maintains body weight.
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It helps prevent cardiovascular diseases, stroke, and kidney problems.
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Prevents worsening of the existing medical condition.
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Keeps you healthy.
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Increases the quality of life.
In What Ways Can Diet Be Improved?
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Consult the healthcare professional to know the body’s nutritional demands.
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Do exercises at least a walk for 30 minutes / per day.
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Join senior clubs or a recreational center.
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Prefer eating in groups, and food tastes good when with people.
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Try to decorate the plate with different colors and flavors of fruits and veggies.
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Plan meals in advance.
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Add spices and herbs to enhance the taste.
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Instant cereals are available to try snacking on.
Conclusion
Yes, food can do it all. Eating healthy and clean keeps the supplements away. However, it is ok to limit the fat content in the diet because it is beneficial as well. Low fat diet are beneficial in resolving digestive issues and weight loss. In elderly people it promotes the overall well being.Stick to a smart choice of food. Move the body, watch the diet, and stay hydrated.
