Apples have soluble fiber that could help in lowering down high cholesterol levels. On top of that, it could also help in managing blood sugar levels. It contains antioxidants and minerals like potassium and vitamin C.
Berries and other dark-skinned fruits are rich in antioxidants that help fight harmful free-radicals. Try to add strawberries, blackberries, oranges, cherries, and red grapes into your elderly daily diet plan.
Eggs are a great source of protein and they are easy to include in many meals. One quick tip is to have grab-and-go hardboiled eggs in your fridge to eat as a snack or as ingredients to salads and sandwiches.
One study showed that leafy greens like kale and spinach as well as broccoli are linked to “lower levels of cognitive decline” with aging.
Asparagus is packed with a lot of nutrients including fiber, vitamin A for better eyesight, and lycopene which could potentially protect men from prostate cancer.
Seafood like scallops, crabs, and oysters are rich in vitamins and minerals like iron, magnesium, vitamin B12, and potassium. These are beneficial for brain function.
Cold-water fish like salmon, tuna, sardines, and mackerel are great sources of omega-3 fatty acids. They are great for heart and brain health.
Another great addition when you are making an elderly daily diet plan is coffee. Drinking coffee could be linked to the prevention of certain brain, heart, respiratory, and infectious diseases.
Did you know that dark chocolate has antioxidants? Aside from fighting free-radicals, experts also believe that these can reduce the risk of heart attack and stroke.
Greek yogurt, in particular, is a great source of protein and calcium. But it is mostly renowned for its probiotic content that is good for digestion. Another good thing about it is it is low in sugar.
Foods to Avoid in an Elderly Daily Diet Plan
After discussing the recommended foods, let us talk about what you must limit or avoid. Experts discourage older adults from consuming the following:
- Unpasteurized drinks such as juice and milk as they may contain bacteria that may cause illnesses. Also, most pasteurized milk brands are fortified with many vitamins and minerals like vitamin D, so they are a better choice.
- Raw seafood may have disease-causing bacteria.
- Diet sodas, because even though they have fewer sugar and calories, they are still generally unhealthy.
- Some brands of multigrain bread should be avoided because experts say they contain nothing more than white bread with preservatives and dyes to make them look healthier.
As you age, you need to make some adjustments to your nutritional and dietary needs. The bottom line of the elderly daily diet plan is to get nutrients from various sources. For this reason, many doctors emphasize the need for a bright-colored meal plate filled with lean protein, healthy carbs, good fats, and fruits and vegetables.
Learn more about Healthy Aging here.