Healthy Eating for Senior Citizens

What a person eats as a senior citizen is determined by certain changes that take place in our bodies as we get older. Due to our hormones becoming less active, our bodies will tend to gain fat and lose muscle mass and bone density. If you have ever seen a picture of a 60 year old person when they were in their 30s, rarely are they ever the same size. There are things we need to change in order stay healthy as a senior citizen. Here are some suggestions that will keep you living a healthy life regardless of you age.

It is important to drink water. Many older people experience dehydration, due to the amount of water in their body decreasing over time. Water is a major factor in keeping our bodies healthy. Everyone should drink a minimum of 48 ounces daily and 64 ounces is even better.

Eating protein is also essential to staying healthy. Protein is required to keep your immune system functioning properly, while it is also needed to prevent the loss of lean muscle mass. Lean protein is best for senior citizens that do not have the energy requirements of those that are younger. Eggs, poultry, fish and lean meats are ideal protein servings for people of any age.

Eating the proper amount of carbohydrates and fiber helps keep you healthy. It is best to stick with carbohydrates that consist of whole grains and skip the refined carbs. Fiber is necessary and will help keep you regular along with drinking lots of water.

Senior citizens should limit the amount of fat that they consume. Lean protein should offer you enough fat to keep you healthy. Avoid dairy products that are high in fat and stay away from frying as a method for preparing food.

Zinc, iron and calcium are an important part of any diet. Iron can be found in red meat or can be taken as a supplement. Zinc can be found in meat, poultry or fish. As you get older your body has a more difficult time absorbing zinc. This may be something you want to discuss with your doctor. Calcium is a mineral that many elderly do not get enough of. This can also be taken as a supplement. It is also found in many dairy products. You can also use powered milk in your cooking to help get enough calcium in your diet.