As you get older and less active you need fewer calories- a fact often reflected in a smaller appetite and a lack of interest in food- but requirements for vitamins and other nutrients increase rather than diminish with age.
CARBOHYDRATE AND STARCHES
Whole grains, such as barley, brown rice and wholemeal bread, provide vitamin B6, folate and other nutrients, along with insoluble fiber – which is essential for preventing constipation. Porridge made with milk, or fortified breakfast cereals, provide a simple, easily prepared and nutritious start to the day.
Dark green leafy vegetables such as cabbage, kale and spinach are inexpensive, easy to cook and provide many important nutrients, including beta corotene, vitamin B6, E and folate, as well as calcium, iron and magnesium. Root vegetables such as potatoes, turnips and parsnips are filling, cheap and also provide carbohydrate, fibre and Vitamin C.
Citrus fruit, strawberries and tomatoes all provide valuable vitamin C. Apples and pears contain useful soluble fibre, which helps to lower blood cholesterol levels. Bananas are a good source of potassium and carbohydrate. Eat plenty of fruits, ensuring a joint fruit and vegetable intake of at least 500g servings daily.
Easy to cook, eat and digest, eggs are an excellent and inexpensive source of complete protein. They also provide vitamins A and D. However, because they also contain high levels of cholesterol, it is probably best not to eat more than three or four eggs a week.
All fish provides high-grade protein and B vitamins. Oily fish, such as mackerel are herring, are inexpensive and provide essential fatty acids, vitamin A and vitamin D. Tinned oily fish such as salmon and sardines offer most of the benefit of fresh oily fish with the added bonus of edible bones which are a good source of calcium.
MEAT AND POULTRY
Offal, such as liver and kidneys, is an inexpensive and concentrated source of complete protein. Like all other meats, it supplies vitamins A, B12, D, E, thiamin and folate, as well as iron and zinc. Poultry is particularly useful; the meat is n excellent source of easily digested protein, and the carcass can be boiled up to make a stock for soup.
Eat healthy to live a healthy life.
IMAGE SOURCE: INTERNET
If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Do not forget to like on facebook and follow us on instagram. Send your entries too…
Thank you! Signing off
-Team Social Mela