[LifeStyle] Get to know the essential foods to enjoy the elderly

[#Steeven.™]

Reaching the third age and enjoying those years with health and fulfillment is possible thanks to different habits that contribute to having a better quality of life at that stage.

Especially with food. Thus, eating a healthy diet is more than a recommendation, it is an obligation in older people. For this reason, once one reaches the third age it is vital to increase the consumption of certain foods.

While 30% of aging is related to genetics, 70% is in your hands and is related to your lifestyle, according to a study from Stanford University.

Sara Rivera, nutrition advisor for Herbalife Nutrition, explains that diet plays an important role in these years and argues that in the elderly there are changes such as loss of muscle mass and decreased appetite.

For this reason, she recommends maintaining a fractional nutrition and in small portions every 3 to 4 hours. '' Food that is easy to chew and digest will be chosen. Constant hydration will also be promoted, as the sensation of thirst diminishes over the years, '' says the nutrition expert.

Mónica Vélez Aguilar is 66 years old, she is aware that having a balanced diet has helped her improve her health. She before she recognizes that she did not want to eat, she did not like fruits and she was depressed. She now she enjoys her family and her new lifestyle that she got through food.

The Herbalife Nutrition specialist shared below several foods that should be included and that carry different benefits:

1. Foods with calcium such as lactose-free milk, Greek yogurt, lupine, cheese. Tip: You can make a smoothie with lactose-free milk, 1 tablespoon chochos and a fruit of your choice.

2. Fermented foods that help preserve a correct intestinal probiota such as: kefir, kombucha, sourdough bread or sauerkraut. Tip: Salads can include sauerkraut, it is an easy way and at the same time it is including vegetables.

3. Foods rich in iron, such as spinach, broccoli, liver are essential to avoid anemia. Tip: You can make a juice with these foods and add orange, so we help the iron to be absorbed better by the union with vitamin C.

4. Use strong spices such as cinnamon, curry, turmeric, bay leaf, ginger, as they promote digestion and boost the flavor of food. Tip: When making the rice we can add natural spices to enhance the aroma and flavor.

5. Include eggs every day for healthy fat and protein. Tip: You can make an omelette with spinach, so we add more vitamins and fiber.

6. Include foods with fiber, to avoid constipation such as oatmeal, whole wheat bread, brown rice, quinoa or fruit with peel. Tip: Mix rice with quinoa to add more fiber.

7. Include healthy fats to prevent heart disease such as omega 3 and 6 from fish, nuts, peanut butter, avocado. Tip: Make a compote with banana and peanut butter, which is easy to chew.

8. Include nutritional shakes or supplements, to ensure the intake of essential vitamins and nutrients, such as protein, calcium, fiber, multivitamins, etc.