Some time
ago, I had the opportunity to do health events for groups of seniors. Also, I
thought it would be nice for me to share our advice. They were written with the
site nutritionist. As a result of this short presentation, fast and
easy-to-prepare food-making workshops were held, such as lentil soup, eggplant
and tuna pizza, or apple express crumble. and pears to explain concretely that
we can eat well without spending too much time and also avoid fatigue which are
important criteria for seniors.
Good habits
to have:
Monitor
calorie intake to avoid problems related to overweight (diabetes,
cardiovascular disease, ...) or vice versa.
Avoid or
reduce salt that promotes stomach cancer and kidney problems.
Consume
fiber to have a good intestinal transit.
Consume
vitamins and minerals essential to the proper functioning of the body and avoid
deficiencies.
Drink 6 to
8 glasses of liquid / day to prevent dehydration and kidney disease.
Avoid
alcoholic beverages, no more than 2 glasses of wine a day
Eat enough
protein.
Avoid
eating too much red meat and cold cuts
Have a
physical activity of 30 minutes / day
The
nutritional contributions to be preferred:
The
proteins :
With age,
the metabolism of proteins is disrupted which causes a loss of muscle mass.
To avoid
this :
Exercise 30
minutes each day. Example: walking, swimming or cycling ...
Eat enough
protein:
1 to 1.2 g
/ kg of body weight / day is 70 to 84 g for a person of 70 kg and eat at each
meal.
Why
proteins are important:
Proteins
are involved in the manufacture of muscle cells.
They are
involved in the manufacture of antibodies to fight against diseases.
Consequences
of a protein deficiency:
The body
taps into the muscles to function which increases the muscle loss and the risk
of dependence for the activities of the daily life due to the decrease of the
forces.
The body
can no longer effectively fight infections and a simple cold can cause
complications.
High
protein foods
Contrary to
popular belief, it is not just meat and fish that contain it.
Animal proteins
Importance
of eggs:
Eggs are
among the best foods available. For a long time it was thought that they caused
cardiovascular disease because egg yolks contain a lot of cholesterol. However,
in recent years, studies have shown that dietary cholesterol does not raise the
total level of cholesterol in the blood. Egg consumption is not associated with
an increased risk of heart disease. A recent study from Yale University in the
United States showed that eating 2 eggs a day for several weeks had no impact
on blood lipid status.
Eggs are
interesting foods. They contain animal protein of excellent quality, because
complete. That is, egg proteins provide all the essential acids that man can
not synthesize himself. They are considered as substitutes for meat. A large
egg has only 70 calories (50 kcal in yellow and 20 kcal in white) and is full
of nutrients. A big egg brings 6 g of protein. They are also packed with
vitamins, minerals, antioxidants and nutrients important for the brain
(choline) and for the eyes. The best nutrients are in the yolk but the white is
also very good: it is the most complete source of proteins that is. So, as well
as they are an economical meal, do not hesitate to put some on your menus
Calcium
A calcium
intake is very important to fight against osteoporosis but to fix the calcium
needs vitamin D and vitamin D is made by the skin under the action of the sun.
Osteoporosis
is a disease that can appear in women from menopause and in men from 75 years.
To avoid
this, regular consumption of foods rich in calcium is essential but also a
regular practice of physical activity because it stimulates the manufacture of
the bone.
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