The nutrition basics are same for all adults most of time, but some changes help deal with the changes in our body as we age.
1. Balanced diet always: Lots of fruit and vegetables, whole grains, healthy carbohydrates, some milk and dairy foods, some meat, fish, eggs, beans and other non-dairy sources of protein. Lots of starch-rich and fiber-rich foods. Not much of sugary food and drinks.
2. More foods starch and fiber-rich foods: Helps with your digestion.
3. More calcium-rich foods (sardines, green leafy vegetables like broccoli and cabbage, but not spinach, soya beans and tofu) for better bones and avoiding osteoporosis.
4. More iron-rich foods (lean red meat, legumes, some liver): For more energy.
5. Less salt: Excess sodium raises your blood pressure. Limit to 6g of salt a day.
6. More vitamin D: Found in eggs, oily fish, some cereals and spreads.
7. Ideal amount of Vitamin A: Excess Vitamin A may make your bone brittle.
8. Lots of water: Milk, fruit juices, or just plain water. Not coffee.
- Take small meals throughout the day, so your energy level is maintained at all times.