Saturated fats are found in animal products such as beef, butter, dairy products and lard they tend to raise blood cholesterol levels, thereby increasing increasing risk of heart disease. Unsaturated fats, especially the monounsaturated ones, are considered healthier they are found in nuts, seeds, vegetable oils and soft margarine products. Elderly persons who have lost weight due to reduced appetite need to consume a moderate amount of dietary fat to maintain a healthy weight. Fat also helps to keep us insulated and warm. Certain fatty acids are also necessary for good health, and some fat-soluble vitamins require fat for absorption into the system. Instead of hating fat and blaming it for all our problems, we should be astounded and respect it for its outstanding capabilities. Processed foods should only complement a diet that is rich in fresh fruits, vegetables and whole wheat grains.įat is an amazing fuel that provides us with a limitless amount of energy. They will always be higher in nutrients and lower in fat. Go for wholesome, fresh foods as the staples in your diet. Processed foods such as cakes and cookies and most precooked entrees. Fried foods – saturated in fat and oil and calories!.Items such as lard, animal shortening, oils, butterfat, whole-milk solids, shortening and margarine all are fats. Limit any food choices that are higher than 30 per cent fat content. Dietary fat is very easily converted to body fat, so controlling your fat intake is important in controlling the weight gain associated with ageing. You will probably have to change other old habits. Most of us have been conditioned to believe that dinner should be the largest meal of the day, so changing your eating patterns is not going to be easy. The rule should be that you do not go any longer than four hours during the daytime without eating something. The good news is that you can get your body to work for you instead of against you. A diet that is not consistent in calorie and nutrient intake will also lead to a more rapid loss of muscle tissue, which we want to avoid at all costs. A slowed metabolism makes it much more difficult to lose weight and much easier to gain weight. When you deprive your body of food, even for short down to preserve energy. Your metabolism, the rate at which you burn calories for internal functions, is like an engine – the more often you give it fuel, the better it works. Total calories consumed during the day will end up being higher rather than lower! And the scale gives you the bad news that you are gaining weight. The result is just the opposite of what you intend. Many women who do not eat breakfast and consume only a very light lunch are tricked into believing that they are reducing their caloric intake when, in fact, they are setting themselves up for a snacking binge in the late afternoon, followed by an overload at dinner and into the evening. And you can’t use thirst to help you determine when you should be drinking water, because as you age your thirst mechanism does not function as well as it should.Ĭonsume five small meals and snacks throughout the day. Degeneration associated with aging will occur at a quicker rate if you are dehydrated. Think of it this way: Every tissue, cell, organ and system is composed of water and functions optimally only in the presence of adequate water levels. If most women would commit to drinking eight glasses of water every day they would notice a great improvement in their overall health and energy. Common complaints like headaches, lack of energy, tired and lethargic sensations, injuries, hot flashes and achy joints and muscles have seen to be associated with dehydration. Did you know that 50 to 60 per cent of our total body weight is water? Water is our life force. Try to avoid spicy foods if you suffer from gastrointestinal problems, and this may also help prevent hot flashes.ĭrink more water. But you should avoid increasing your fiber intake to great amounts than these listed, because too much fiber can exacerbate existing impairment of the gastrointestinal tract. Those aged 60 and older should try to get the recommended 20 to 35 grams of fiber each day by consuming a minimum of two servings of fruit, three servings of vegetables and four servings of whole-grains.
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