Nutrition in the elderly is key. A healthy and, above all, balanced diet is not an option, but an obligation when reaching a certain age. There are more important nutrients than others that at this age are key for the proper functioning of the body. Some are: proteins, minerals, water, vitamins, fats and carbohydrates, among others.

An optimal diet will not only improve the quality of life, but will also prevent some diseases from developing, such as hypertension, diabetes and even some cancers.

With this in mind, what foods are ideal to consume as an older adult?

• Fruits and vegetables: it is recommended that older adults eat a variety of fruits and vegetables of different colors.
• Whole grains: half of the cereals consumed by an adult should be whole grains.
• Saturated and trans fats, better not: butter, palm or coconut oils, processed products and store-bought baked goods are not recommended.
• Good fats exist and are recommended: by good fats, we mean polyunsaturated and monounsaturated fats. These are found in avocados, fatty fish such as salmon, seeds and nuts. In terms of oils, canola or olive oil should be consumed.
• Fish and seafood: it is not necessary to consume excessively, but it is necessary to do it. Anchovies, trout, salmon itself are healthy because they have more good fats and less mercury.
• Dairy products: if we talk about dairy products, low-calorie cheese and skim milk are recommended. Rice or soy milk can also be consumed.

As for the amount of food to be ingested, it will depend on the type. For example, vegetables should be two to three and a half cups; fruits, one and a half to two cups; cereals, five to nine ounces; protein-rich foods, five to six and a half ounces; three cups of lactose-free milk or two cups of cottage cheese or one cup of natural yogurt, for example.

As a complement to a balanced diet with all these foods we have just mentioned, we also advise following a series of guidelines to reinforce it.

• Avoid hollow or empty calories: chips, sugary drinks and alcohol are not recommended in the diet.
• Drink plenty of fluids: not getting dehydrated is essential for an elderly person. One of the problems directly associated with aging is losing the ability to feel thirsty. The constant consumption of medications makes drinking fluids a necessity.
• Exercise: logically, physical activity is important, but not only to avoid diseases and be healthier. It is also important to regain the appetite that can be lost with age.
• Four meals a day: or even five by including a second breakfast in the morning. Of course, these five meals imply that the amounts to be ingested are smaller in each one. Dinners, as in most age groups, are not very abundant.

Nutrition for the elderly is not something to be taken lightly. The prevention of diseases and a better quality of life will depend on it. Of course, drinking fluids constantly and keeping in good physical condition are perfect complements for this. What are you waiting for?