Elderly people are advised to pay special attention not only to physical activity. It is important to monitor their diet.
It is recommended to consume sufficient amounts of protein, calcium, and healthy fats.
Elderly people, as well as young people, are advised to follow the Harvard Plate diet, physician and therapist Daria Sido told Gazeta.Ru .
Harvard Plate
To do this, you need to mentally divide the plate into quarters.
Two of them should be given to vegetables and fruits. Another quarter to lean meat and fish. The rest to whole grain products (pearl barley, brown rice and other cereals, pasta or grain bread).
Why is this necessary?
Eating 4-5 servings of vegetables, fruits and whole grains will help prevent constipation.
It is also important to drink up to two liters of fluid per day.
Include healthy fats in your diet to reduce your risk of developing cardiovascular diseases.
For this purpose, it is recommended to use olive oil instead of sunflower oil. Eat baked or stewed fatty fish 1-2 times a week.
You need to eat a handful of nuts or seeds every day.
And to strengthen bones, it is recommended to consume dairy products.
