WHAT TO EAT AFTER RETIREMENT?
When people grow older, the rate at which they burn calories (metabolic rate) slows, they lose muscle mass, and even their organs start to slow. People can still give their bodies the fuel they need to maintain or even improve their health by adhering to a proper diet.
Protein and Geriatric Nutrition
A lack of protein can lead to bone density loss (osteoporosis) and weaken the immune system. However the digestive system of older adults is not as adept at processing the B vitamins found in meats. As they age, there is less acid available in your stomach to break down the meat. This means less B12 is absorbed. People can develop anemia, even though they are eating the same amount of meat as when they were younger.
More easily digestible forms of protein include lentils, beans, and chickpeas.
Seniors should try eating an acidic citrus fruit like pineapple to assist in breaking down the protein, especially if you are enjoying a meat for dinner.
Water Intake of seniors
There were significant deficiencies in hydration health literacy among elderly. Appropriate education and attention to hydration may improve quality of life, reduce hospitalizations.
The elderly population is also at risk for overhydration. Overhydration, or fluid overload, is caused by a number of conditions, including heart failure, kidney failure, and protein deficiency. The consequences of over hydration range from mild to life-threatening and include congestive heart failure and confusion, high blood pressure, seizure, and even death.
Older adults consume at least 1.7 litres of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.
Fiber requirement of seniors.
Fiber regulates the digestive system, can lower cholesterol, and help control blood pressure. A high fiber diet is often lower in calories, and fiber rich foods make you feel full for longer. Whole grains, fruits and vegetables, beans and peas, and nuts and seeds are all great foods that are high in fiber.
Proper Intake of Vitamins and Minerals.
Seniors may consult with their physicians to determine which vitamins and minerals they may need to consume more of. Many seniors don’t know that common vitamins and minerals can be consumed directly through the foods you eat, avoiding the need for additional supplements.
As we age, we should expect to make changes to our diet and lifestyle, it will only help you to have a happy stress free retirement.