It’s important to get enough protein, vitamins and minerals as you grow older.
Although the need for energy is less, the need for important nutrients, such as vitamins and minerals, is unchanged. This means that most people have to think about what you eat – albeit with room for both coffee and other good things. The food must simply be healthier to get you enough of the vital nutrients.
What happens to the energy requirement?
Usually, with increasing age, you will get a change in your body composition. The proportion of muscle mass, bone mass and body water is getting smaller and the proportion of body fat increases. This will in turn cause basal metabolism (rest burning) to be somewhat smaller.
However, the biggest change in energy demand is that the activity level is getting lower.
A man or a woman of 60 years, therefore, usually needs less food than a 50-year-old, and when you get up to the age of 75, the need may be only two thirds of what you needed as a young!
It goes without saying that those who are thin initially can enjoy more of fatty and sweet foods than those who are rarer. Likewise, we have that those who are little active should be more careful about the facts than those who are physically fit and who go and are out there.
Take care of protein intake
However, with regard to the need for protein, this is unchanged for people over 50 years. Because over the years, you get less muscle mass in your body, it is important to maintain the intake of proteins to ensure body delivery. A high intake of proteins is a good assurance because the body’s own reserves are no longer the way they were.
Needs for vitamins and minerals
But the vitamin need does not go down. As an old one, make sure you get enough of all vitamins, both B vitamins, vitamin C and especially vitamin D.
Are you of those who do not eat so much food or have trouble eating fresh fruit, it may be beneficial to take a multi-vitamin mineral supplement as an insurance. Also, remember that there is a lot of good vitamin C in orange juice, nipple extract, apricot compote and other things that are easier to eat than hard apples.
Take extra care with vitamin D and lime
Vitamin D and calcium are the nutrients that are most important for preventing bone mineral loss. Nearly one in two women experiences hip, arm or back rupture after menopause. Also many men are hit in older years. The fractures often occur as a result of bone tissue becoming porous and weak. The disease is called osteoporosis.
All elderly should pay extra attention to the intake of vitamin D. Usually sunlight on the skin can be converted into vitamin D. This ability is reduced in elderly people, while at the same time seeing that some older people are also less exposed to sunlight. If you are not out of daylight every day, be sure to get enough vitamin D.
Good sources of vitamin D:
- Mackerel, herring, salmon and other fatty fish
- Extra light milk with vitamin D
Good sources of calcium:
- White cheese