subject: Eating Healthy In A Heritage Nursing Home [print this page] What many people dont realize is that your diet can greatly affect your health as you grow older. By simply avoiding certain foods and focusing on others you can avoid things like joint pain, cancer, diabetes, and high blood pressure. Also on that note avoid foods that can contain germs such as raw fish is a good idea because as you get older your immune system weakens. We are going to cover what you should avoid, what you should focus on, and how much to eat as you get older. These are great whether you are in a heritage nursing home or on your own.
Avoid
Sugar is a large culprit of unhealthy eating for all ages. Elderly adults need to focus on vitamins and minerals when it comes to foods and high sugar foods tend to be void of healthy nutrients. High sugar intake can also lead to diabetes as you get older.
Avoiding bad fast is generally a good idea, but can be difficult. These bad fats include unsaturated fats and transfatty acids. These lead to high cholesterol and can cause heart issues. To limit your intake of these avoid dairy products, eggs, meat, French fries, doughnuts, and most prepared baked goods.
Sodium is something that can be very difficult to avoid. As you get older you need much less of this mineral. Too much sodium can lead to heart disease as it increases your blood volume and will make your heart work harder. Avoid canned soups, processed meats, and frozen dinners.
Eat All You Want
Fruits are great for you. Eat whole fruits rather than drink juice as they offer fiber and vitamins. Dont be afraid to expand your fruit menu either.
Veggies are great for you, but make sure you get plenty of dark leafy greens. Vegetables like kale, spinach, and broccoli are great when mixed with orange or yellow veggies like carrots, squash, and yams. Eat lots of these!
Calcium is crucial for maintaining bone health. Milk is not the only way to get the mineral so try yogurt, cheese, tofu, kale, almonds, or broccoli as well.
Proteins are important for everyone. You want to consume about 0.5 grams per pound of bodyweight. Things like fish, beans, nuts, milk, cheese, seeds, or peas are great sources of protein.
Residents of a Heritage nursing home will likely have most of these offered to them, but for those that dont try your best.
How Much To Eat
Residents of a heritage nursing home as much as anyone else need to watch how much they eat. Women of the age of 50 that live an inactive life style should only consume around 1,600 calories a day, where men would need between 2,000 and 2,200. The leading culprit to weight gain in the US is consuming more calories than people burn off in a day. Extra weight is a serious issue with elderly adults so this is important.
Check out the listed serving sizes on food packages before you eat them. You need about 2.5 cups of veggies, 2 cups of fruit, 6 ounces of grain (one slice of bread, one roll, or one muffin), 3 cups of low fat or fat free milk( or other dairy products), 5.5 ounces of protein(1 egg or 1 tablespoon of peanut butter is equal to 1 ounce), and 6 teaspoons of oil. These are basic numbers based on a 2000 calorie diet.
Eating health is extremely important for everyone, but becomes crucial as you get older. Elderly adults in a heritage nursing home are no exception. These basic steps will help you stay healthy and fit.
by:Matt
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