For older adults, maintaining a healthy weight is important. A high body mass index (BMI) can increase your risk of health problems such as stroke, high blood pressure and heart disease. Fortunately, a healthy BMI is achievable by maintaining a healthy weight or losing weight. If you’re unsure about how to start, allow us to present a few dieting dos and don’t for people over 55 years of age:
Do tailor your diet to your needs
No two bodies are the same. This means that what works for someone else may not work for you, so don’t follow common internet advice on dieting. Instead, personalize your weight loss plan in accordance with your age and needs. The best way to go about this is to consult a health professional like your doctor, a nutritionist, or a bariatrician. They will be able to assess your current condition and make precise diet recommendations. This way, you can rest assured that the diet is as effective as it could be.
Before consulting a health professional for weight loss, it’s better to have information about your diet at the ready. They’ll most likely ask about it, so track your eating habits on a journal or your phone for their perusal.
Don’t skip out on protein
As you age, you lose muscle mass as a result of the body resisting growth signals. This is why consuming protein is important for older adults, as those who lack protein have been shown to have more functional limitations. Protein also keeps you fuller for longer, preventing you from consuming more food that can lead to weight gain.
It is recommended that older adults consume 0.8 grams of protein per kilogram of body weight. This equates to 10 to 35% of your daily calories, according to the USDA. Some protein-rich foods to choose from include lean meats like beef and pork and dairy products such as milk and cheese.
Do eat the color of a rainbow
The Mediterranean diet is one that you can pull food inspiration from when you have no idea what to eat. After all, it is a diet backed by science to be effective for health. A simple way to follow the Mediterranean diet is to eat the color of the rainbow. This is especially applicable to food like fruits and vegetables, which are low in fat for optimal weight loss in elders. Not to mention, they’re also full of vitamins and minerals.
The easiest way to accomplish a rainbow meal is through a salad. Include some leafy greens and top it off with other vegetables like carrots, tomatoes and even berries. Don’t forget to eat different colored fruits throughout the day, too.
Don’t forget your fiber
Increasing fiber intake is a necessity for older adults because of your slower metabolism. This leads to carrying extra weight that can build up and be harmful to your health. Fiber is known for regulating bowel movement, making it beneficial for better digestion, lower cholesterol, and healthy weight maintenance for seniors.
The Dietary Guidelines for Americans suggest that older males must consume 30 grams of fiber per day, while older females must get 25 grams. Beans, avocados, and dried fruits are examples of fiber-rich foods.
For older adults, it is crucial to keep a healthy weight to avoid diseases and conditions as a consequence of aging. Through a personalized diet, sufficient fiber and protein intake, and eating a variety of fruits and vegetables, you can maintain your health as a senior.
