As you grow older, your body requires some nutrients more than others. This is not because the body requires them at that particular time, but because the absorption ability of your body has changed. In addition, certain foods or food groups will help prevent diseases and ensure a comprehensive diet plan.
For this reason, it is important to recognize the foods that will benefit you and the ones that will adversely affect your health. A healthy diet should become a lifestyle choice and not a temporary fad. The following are top nutritional tips that will vital and energize your body and help develop immunity.
Opt for Whole Wheat Grains
When given a choice between processed and whole grains, go for the latter as they contain more fibre. White rice and white bread are stripped off their health benefits and offer no nutrients. However, brown rice, bread and pasta are packed with fibre. One of the main advantages of eating whole grain products such as brown rice is that they do not contain preservatives.
Another benefit of consuming whole grains is that is you will tend to feel full after a small portion. This ensures that you do not overeat and upset your stomach. The high dietary fibre ensures good bowel movement as well.
Include Colourful Vegetables
Opt for vegetables that are colourful. Include eggplants, carrots, broccoli, spinach, red and yellow peppers in your diet. You can consume them as salad or soup without adding any artificial flavouring. Make sure that you do not pick vegetables that aggravate any medical condition. For instance, people with a thyroid disorder should avoid cabbage and cauliflower. Two bowls of colourful vegetables are ideal for older people. You can cook them with mild seasoning or have it raw.
Consume Nutritious Fruits
Fruits are a source of essential vitamins. Always purchase fresh fruits that have offer a lot of nutrients such as kiwi, pomegranate, oranges, apples and grapefruit. These fruits contain Vitamin A and C and also anti-oxidants, which will help build your immunity and fight diseases.
Make sure you choose the right fruits and avoid those which will complicate any medical condition. For instance, diabetic patients should be careful of how much fruit they consume as it will lead to an increase in sugar levels. Such individuals should refrain from consuming fruits with high levels sugar such as bananas and mangoes.
Choose Lean Protein
As you grow old, your muscles tend to become weak which it why it is important to have an adequate intake of protein-rich foods. Go for lean white meat such as chicken and fish. Make sure it is baked or grilled which will significantly reduce unnecessary consumption of oil.
You can also have boiled egg whites which are a great source of protein. Try to avoid red meat and egg yolks as they can increase cholesterol levels and weaken bowel movements. Vegetarians can opt for pulses such as dry or kidney beans that are good sources of proteins and can be consumed with brown rice or pasta.
Lily is an expert associated with The Good Food Network Ltd (UK), which provides cooking ingredients and confectionaries that will help you to prepare nutritious meals according to your medical condition and requirements. You can pick from a wide range of fine foods from Greece and Italy to make your daily diet plan more interesting.