Nutrition For SeniorsSince our population is getting older it is important that we become more focused on nutrition for seniors. Here Are the Top 5 Foods For the Over 50’s: 1. Fish. It is a great source of protein, minerals and omega-3 fatty acids. Eat it at least twice a week and especially the fatty kind that is rich in omega-3 fatty acids. 2. Fruits and vegetables. They are a great source of ‘phytonutrients’- nutrients from plants, which include antioxidants, vitamins and minerals. Aim for a wide variety of colours and have 2 serves of fruit and at least 5 serves of vegetables each day. 3. Yoghurt. It provides all the benefits of dairy products as well as probiotics that help add healthy bacteria to the intestines. Have around 100mls three times a week. If you add two tablespoons of low-fat cottage cheese to it, it makes a ‘complete’ meal (carbohydrate, protein and fat). 4. Nuts and seeds. They are a great source of ‘B’ vitamins which assist with energy production as well as heart and brain function. The healthy fats in nuts and seeds are also beneficial for the elastin and collagen fibre in your skin, which means it may help to maintain your skin’s structure and keep it resilient. Always have small portions though because nuts and seeds are high in calories. 5. Legumes. These include: peas, beans and lentils. They are packed with nutrients including fibre and are low in calories. Have them at least 3 times a week.
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