Seniors are especially prone to nutritional deficits, meaning diets that do not provide their bodies with the essential components required for optimum health. They will turn towards easy meals which are generally not good for them. If you need to prepare a smaller sized meal while still eating healthy then this article is for you.
Vary the sorts of proteins you eat. Lean meats, fish, and skinless chicken are all good choices. Eggs make another great protein source. Eating only one daily egg will not affect your health. Try eating a meal without meat once weekly. You can add protein to your meatless meals with nuts, beans, peas, tofu, cheese and many other interesting options.
Trans Fats
Highly processed foods, like those that have trans fats, should be avoided. When you eat foods with a high content of trans fat, it puts you at higher risk for developing heart disease. Trans fats play havoc with cholesterol level in the body, raising the bad cholesterol (LDL) and lowering the good one (HDL).
Eat dark chocolate instead of white or milk chocolate. The dark variety is good for your heart as it aids in controlling your blood pressure. These flavonoids also help with cholesterol by reducing your LDL levels while increasing your HDL levels. Be sure the chocolate has around 70% cacao for better benefits. Don’t overdo it, though. This should only be consumed in moderation.
You should encourage drinking good amount of water over the course of the day. It is acceptable to serve milk or fruit juice once or twice daily, but water is still the best choice. By drinking mainly juice or milk, they are likely to be less hungry at meals.
A good nutrition tip involves eliminating sugar and replacing it with artificial sweeteners. Consuming sugar too often can also lead to diabetes and many other health problems. Rather, give Stevia or Splenda a try. You will not even taste the difference.
Zinc is great for helping you recover from an illness. Zinc contributes to the strength of your immune response, which not only helps you recover from whatever is ailing you, but prevents further problems. If you need a zinc infusion, eat some peaches, wheat germ, pumpkin or strawberries. These foods also contain lots of antioxidants, which battle dangerous free radicals.
Good nutrition may seem to conflict with your weight loss diet. Many people are likely to choose foods they find comforting, regardless of nutritional content. You can change this, though. Once you get some healthy eating momentum going, you can break your addiction to comfort food. You will find that you will begin to habitually chose the healthier food options over junk foods.
Nuts can be a very nutritious choice if the selection is right. Almonds are a natural snack food with high fiber and great crunch. A good portion size is a small handful of the natural nuts.
Stay away from unhealthy foods, including junk foods. Avoid foods that are fried, oily, or overly processed. Similarly, stay away from foods with too many carbohydrates, sugar, or starch.
Use wholegrain or sprouted breads instead of white bread. This type of bread is low on the glycemic index, which means it can help you lose weight, can keep you feeling full for longer, and can give your body the nutrients it needs to protect it from disease. Additional advantages of wholegrain seeded breads are the high fiber and essential fatty acids they contain.
Vitamin B12
If you are pregnant, be sure to get plenty of Vitamin B12. This vitamin helps reduce birth defects. For the most part women really should not worry about being deficient in vitamin B12, however, if you are someone who diets regularly then it should be monitored.
Expanding your understanding of salad is a great way to improve your nutrition. Salads are not made of only lettuce and your favorite dressing. Any raw vegetables and fruits, grains, or cooked meats can be added to a salad. Your imagination is your only limit. Salads can be hot or cold and can easily serve as the main course of a meal without leaving you feeling hungry and unsatisfied. You can really add some variety to your salads with homemade salad dressings. Add nuts, berries, ginger or any other great flavor to your salad for a unique treat.
As stated at the beginning of this article, it can be hard for elderly seniors living on their own to get the proper nutrition that they need. A desire to avoid preparation of a full meal for a single person often leads to an unhealthy diet. Follow the advice in this article to learn how to get the right nutrients from your foods.
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