Food Your Body Needs as You Get Older

Dr. Nicky Montoya, president of MediCard Philippines, says, “Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which help nourish your body and keep you protected from diseases. They are also low in fat and calories, which make them excellent for weight management.”

Seniors are advised to consume at least three servings of vegetables and two servings of fruits by the Department of Science and Technology’s Food and Nutrition Research Institute. As suggested by the Pinggang Pinoy meal plan, go for local produce such as string beans, horseradish, ampalaya, banana, pineapple, and watermelon. It’s important to choose an assortment of types and colors that don’t only provide numerous vitamins, but also contain high fiber which aids in bowel health.

The Academy of Nutrition and Dietetics stresses the need for calcium and Vitamin D to keep bones strong. However, dairy products (e.g. milk, cheese, yoghurt) often contribute a significant amount of saturated fat and bad cholesterol. If you want your daily dose of dairy, choose low-fat milk or yogurt. And if you're lactose intolerant, kale, sardines, broccoli are also good sources of calcium.

Brown rice, whole grain cereal, and whole wheat bread are great examples of fiber-rich fare that are good for seniors. According to MayoClinic.org, food high in fiber can help you maintain a healthy weight, control blood sugar, lower cholesterol, and prevent constipation.

For the elderly, two to three servings of protein-packed food is suggested for effective cell repair and healthy immune system. This can be in the form of fish, chicken, beef, and pork—all packed with nutrients such as protein, zinc, iron, and omega fatty acids. Lean cuts usually contain the words round, loin, or sirloinon the package, but as an extra precaution, trim off the fat you see before baking or grilling the meat. Given the choice, go for chicken and fish over other red meats since they contain less saturated fat.

As a general rule, always choose fresh and raw produce over anything frozen and processed. When in doubt, check the labels at the supermarket and don’t bring home anything high in sugar, salt, and saturated fat. Paired with a consistent fitness regimen, a balanced diet will help you stay in tip-top shape and allow you to keep up with the young ones.

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