Grandparents need to stay strong and healthy so they can keep up with their active little grandchildren. That's why, you need to ensure that they are given the best care possible, along with a healthy diet that will lessen the chances of age-related diseases like hypertension and heart problems.
Choosing the right meals goes beyond common sense. It's imperative to spend time and effort studying food choices to see to it that an elderly person's diet is low in fat, cholesterol, sodium and sugar. Here are some great options that any grandparent would love to eat.
Yes, you heard that right. Eggs used to be frowned upon because of their dietary cholesterol but just recently, it was discovered that it had minor effect on the blood cholesterol. As long as you limit an elderly person to one egg a day, that shouldn't cause any problem. It even gives nutrients, protein, and unsaturated fats. Cook egg and vegetable scrambles for breakfast, snack on hard-boiled eggs, or create hearty lettuce salad topped with egg slices.
An elderly person should consume at least three cups of low-fat milk a day. The calcium found in milk keeps the bones strong. Older people are prone to bone degenerative diseases such as osteoporosis so drinking milk can help reduce the risk of acquiring this disease. If the grandpa or grandma were lactose-intolerant, a viable alternative would be yogurt.
Whole Grain Cereals
Convenient, healthy and yummy - who doesn't love whole grain cereals? It's not just for kids, it's for adults as well. Whole grain cereals are rich in dietary fiber that can aid in detoxification. Make the meal even healthier by adding raisins or fresh fruits. These can make the cereal sweeter without having to add any sugar. If you're going to add milk, go for one that is low in fat.
Vegetables are great for everyone, no matter what age. Adults need 2 to 3 cups of vegetables a day. Make the dish more palatable by choosing bright colors and mixing them up with the usual greens. For example, make a green salad with carrots and tomatoes. Use only a low-fat dressing for this.
For the elderly, it's recommended to consume 1 to 2 cups of fruits a day. Fruits are the healthier alternative to fatty and sugary desserts. These are packed with nutrients that will keep grandparents healthy. Fruits also aid in detoxification and boost immune function.
Snacking on nuts is always a good idea. Although it's high in fat, most of its content is unsaturated so it doesn't really increase the risk for heart disease. In fact, people who love to snack on nuts are less prone to cardiovascular diseases and obesity.
Tuna, Salmon, Mackerel
Fish is the primary source of omega-3 fatty acids, which are good cholesterol that can lower the risk of heart diseases. It's especially important for adults, as it has been proven to reduce the risk of some forms of dementia including Alzheimer's disease, a medical condition common among the elderly. Omega 3 also helps alleviate joint problems, a frequent complaint of grandparents.
Whole Grain Bread
Whole grain bread is always the preferred choice over the white bread. The latter doesn't contain as much dietary fiber as the brown variety. Whole grain bread lowers the risk of various ailments including diabetes and heart disease.