Wilson's 24/7 Healthfoods

Search:

REDUCED UK POSTAGE on orders over £35.00 Maximum discount of £2.50 applies.

Good nutrition to age well

Date: 9th December 2008, Source: 24/7 Healthfoods News

Food is key to providing the nutrients that fuel life.

FROM preconception to death, people have special nutritional requirements to assure health and growth. These requirements are translated into food choices and dietary patterns that incorporate current knowledge of nutrition’s role in health and disease, and reflect a person’s individual culture and genetic heritage.

Good nutrition in all stages of life can have a positive impact on ageing. For example, the earlier you start saving, the larger will your reserves be when you retire.

Another good example is when you purchase a new car and follow the maintenance compliance and drive with care – your car will last longer.

It is important that we adhere to some practical guidelines to help us maintain our body throughout our life so that we age gracefully.

Eat a variety of food in balance and moderation

Remember there is no such thing as good or bad food, only bad eating habits. All food can fit into your eating plan.

Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C, but no vitamin B12; cheese provides vitamin B12, but no vitamin C.

The mineral iron is an essential part of haemoglobin that carries oxygen for blood to work efficiently. Besides this, iron is required for normal function of the immune system.

Iron from animal products is presented as haem iron whole plant-based iron is known as non-haem iron.

Haem iron is better absorbed by the body, and to enhance non-haem absorption, vitamin C is required.

Calcium, along with vitamin D, is critical at all ages to maintain healthy bones.

Adequate calcium can be obtained from foods such as low fat milk, cheese and other dairy products. You may consult your doctor or dietitian on calcium supplements.

Increasing older adults’ intake of dietary calcium to at least 1,200mg/day and vitamin D intake to at least the recommended levels (10µg/day for 51–70 year olds and 15mg/day for adults more than 70 years old) lower their risk of bone mineral loss and osteoporotic fractures.

Balance food intake with physical activity

If you are sedentary, try to become more active. If you are already very active, try to continue the same level of activity as you age. More physical activity is better than less, and any is better than none.

If your weight is not in the healthy range, try to reduce health risks through better eating and exercise habits.



Take steps to keep your weight within the healthy range (neither too high nor too low)


Choose foods low in fat, saturated fats and cholesterol. Eat a variety of foods that are low in calories, fat and high in nutrients – check the nutrition facts label.

Eat smaller portions and limit second helpings of foods high in fat and calories.

Choose low fat milk products, lean meats, fish, poultry, beans, and peas to get essential nutrients without substantially increasing calorie and saturated fat intakes.

Choose a diet with plenty of vegetables and fruits and whole grain products.

Eat more grain products (breads, cereals, pasta, and rice), vegetables, and fruits.

Eat dry beans, lentils, and peas more often.

Increase your fibre intake by eating more of a variety of whole grains, whole-grain products, dry beans, fibre-rich vegetables and fruits such as carrots, corn, lady fingers, long beans, peas, green leafy vegetables, papaya, watermelon, pears and pears.
Most fruits and vegetables are naturally low in fat and provide many essential nutrients and other food components important for health. These foods are excellent sources of vitamin C, vitamin B6, carotenoids, including those that form vitamin A and folate.

Choose a diet moderate in sugar and salt

Sugars are carbohydrates. Dietary carbohydrates also include the complex carbohydrates starch and fibre.

During digestion all carbohydrates except fibre break down into sugars. Sugars and starches occur naturally in many foods that also supply other nutrients.

Examples of these foods include milk, fruits, some vegetables, breads, cereals, and grains.

For flavour, go slow on salt

Sodium and sodium chloride known commonly as salt – occur naturally in foods, usually in small amounts. Salt and other sodium-containing ingredients are often used in food processing.

Some people add salt and salty sauces, such as soy sauce, to their food at the table, but most dietary sodium or salt comes from foods to which salt has already been added during processing or preparation.

Fresh fruits and vegetables have very little sodium. Read the nutrition facts label to compare and help identify foods lower in sodium within each group.

Use herbs and spices to flavour food. Try to choose forms of foods that you frequently consume that are lower in sodium and salt. It’s a matter of educating your taste buds.

In conclusion, it is important that you build up your nutrition from childhood to reap the benefits when you are an older adult.

 

Website Developed by Cultrix Ltd.