
A balanced diet preserves the health capital of the elderly
Simple recommendations for healthy nutrition
From the age of 55, the National Health Nutrition Plan ( PNNS ) suggests that you follow the recommendations listed in its report. These concern all eating habits and prevent many health problems.
Fruits and vegetables
With age, the need for vitamins and minerals is greater. Daily consumption of fruits and vegetables promotes these intakes and intestinal transit. During meals, but also in case of small hollows. Whether raw, cooked, plain or prepared, fresh or frozen, their benefits are widely acclaimed by the medical profession.
Dairy products
Main sources of calcium, dairy products maintain bone strength and prevent osteoporosis or the risk of fractures. It is advisable to consume 3 or 4 per day in various forms. Prefer natural, low fat and less salty products. They also provide proteins that can compensate for a low consumption of meat, fish or eggs.
Starches
Rich in carbohydrates, they gradually release the energy needed by the body. They are contained in bread, cereals, potatoes or pulses. As for the majority of food families, it is recommended to promote diversity in consumption (bread, rice, pasta, semolina, wheat, potatoes, lentils, beans, etc.). Know that complete or semi-complete foods contain more fiber and vitamins and that bread and starchy foods do not make you fat.
Meat, poultry, fish products and eggs
These products provide a supply of essential vitamins and quality animal protein. They help maintain muscle mass. It is recommended to limit cold meats and fried and breaded preparations, which are too rich in fat. Eating a variety of meats twice a week is good for a balanced diet. The same for fish. Note that fatty fish (salmon, sardines, mackerel) provide fatty acids that contribute to good cardiovascular function.
Added fats
It is advisable to limit its consumption to avoid weight gain and cardiovascular risks. They are necessary for a balanced diet, but should be used in small quantities. Prefer vegetable fats (olive, walnut, rapeseed oils, etc.) and variety. Avoid animal fats (butter, cream) as much as possible. Note that on ready meals, a label indicating more than 15% lipids designates a food considered as fatty.
sweet products
If the consumption of sugary products is desirable, it also represents a health hazard in the event of abuse. It is advisable to limit sugary products to meals and snacks. Avoid the consumption of sweets and sugary drinks (sodas, nectars, syrups, etc.) and be careful with sugary fatty foods (pastries, dessert creams, chocolate, ice creams, etc.). For dessert, prefer fresh fruit, compotes or sorbets.
The drinks
Hydration is one of the basic principles of a healthy body. Even when the feeling of thirst is not felt, hydrate yourself during and outside meals. But be careful to limit sugary drinks. Drink water at the rate of 1 to 1.5 liters per day. Regarding alcoholic beverages, limit your consumption to 2 glasses of wine per day for women and 3 for men. 2 glasses of wine are equivalent to 2 pints of beer or 6 cl of strong alcohol. Don’t forget that soups, herbal teas, tea and coffee are also sources of hydration.
Salt
Preferably use iodized salt. The watchword is to limit consumption. Avoid over-salting your dishes and cooking water. Eat deli meats, savory crackers and other savory preparations in moderation. Be careful, if consumption must be limited, you should not eat without salt without a medical prescription. Excess salt can cause high blood pressure and water retention problems.
Balance your diet to preserve your health
In people over 65, energy needs are estimated at 36 kilocalories per kilo per day. For example, for a person weighing 75 kilos, the needs are estimated at 2700 kcal. This goal can be adjusted based on nutritional status, body size, and level of physical activity . Protein requirements are 1 gram per kilo per day. Knowing how to balance your diet plays a preventive role in the appearance of certain diseases such as obesity, diabetes, arterial hypertension, cardiovascular diseases, osteoporosis and certain cancers.
Prevention of cardiovascular diseases
The leading cause of death in France, cardiovascular diseases affect 20 million people. They are linked to an excess of cholesterol in the blood (hypercholesterolemia). Their impact on health occurs mainly in the form of myocardial infarction. The prevention of cardiovascular diseases requires a balanced diet, a normal weight and physical activity.
Prevention of osteoporosis
Osteoporosis is a disease that weakens bones and deteriorates bone tissue. It increases the risk of fracture, especially in the hips, spine and wrist. With age, the risk increases due to reduced bone mass. Women are more affected than men, mainly at the time of menopause. Prevention of osteoporosis requires a diet rich in calcium. To mineralize the bone, nutritional intakes of calcium, vitamin D and proteins are essential.