HEALTHY DIET FOR OLDER PEOPLE (60+)

HEALTHY DIET FOR OLDER PEOPLES

• Aim for at least 3 oz. of whole grains a day, like oats, quinoa, barley, wheat, or brown rice. Not only are they rich in fiber, they also lower your risk for type 2 diabetes.

• Aim to drink about 1.2 litres (or two and a half pints) of fluid every day to stop you getting dehydrated. This is about six 200ml or eight 150ml glasses, cups or mugs. When the weather is warm or when you are active, you’ll probably need more than this.
• All non-alcoholic drinks count towards your daily fluid intake, including tea and coffee. However, water, milk and fruit juices are the healthiest choices.
• Drinks that contain a lot of caffeine, such as strong tea and coffee, might make your body produce more urine. If you mostly drink strong tea or coffee (or other drinks that contain a lot of caffeine), make sure you also drink some water or other fluids each day that don't contain caffeine.

• Take lots of fruit and vegetables –take at least five portions of a variety of fruit and vegetables per  a day

• Take lots of bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties if you can

• Snack on nuts to help reduce your risk of high blood pressure and high cholesterol. Just 1/4 of an ounce of nuts a day -- about 4 almonds -- will do the trick.

• Limit sugary foods and drinks that are high in calories and low in nutritional value. Eating too much sugar can send your blood sugar levels on a roller coaster ride of ups and downs.

• Get 3 cups of fat-free or low-fat dairy a day, such as milk, yogurt, or cottage cheese. The calcium and fortified vitamin D dairy foods are essential for strong bones and staying active for life.

• Take some meat, fish, eggs, beans and other non-dairy sources of protein – try to eat at least two portions of fish a week, including a portion of oily fish

• Add more beans and lentils to your diet in place of red meat. They're low in fat and rich in protein, protective antioxidants, and fiber. Plus, they're inexpensive and easy to cook.

Regular exercise

 

FITNESS AND EXERCISE FOR SENIORS

• Try to keep your weight at a healthy level. It’s not good to be either overweight or underweight.
• As you grow older, if you're overweight, you’ll become less mobile. This can affect your health and quality of life. Being overweight also increases your risk of diseases such as heart disease and diabetes.
• Being underweight isn’t healthy either and may be a sign that you're not eating enough or that you're unwell. Being underweight also increases your risk of osteoporosis.
• If you’re worried about your weight, ask your GP to check it. They may refer you to a dietitian, who can advise you about changing what you eat to meet your current needs.

Practice Yoga and meditation.