Are there any special diets for senior citizens?
1. What is the DASH diet?
DASH (Dietary Approaches to Stop Hypertension) restricts your salt intake, added sugar, saturated and trans fats, and cholesterol-rich foods. Sugary drinks, red meat, and sweets are all part of the program. Instead, the DASH Plan emphasizes plant-based foods such as whole grains, vegetables, fruits, fat-free or low-fat dairy products, seafood, poultry, beans, nuts, and seeds. Along with emphasizing portion control, it is a healthy senior diet that encourages eating whole plants rich in potassium and lowers blood pressure. In addition, it maintains a watchful eye on carbs.
2. Is the DASH diet OK for seniors?
According to Suzanne Dixon, a registered dietitian, the DASH Plan is excellent for people over 60 who want to keep their blood pressure in check. With its convenience and simplicity, the DASH Plan offers a variety of grocery items and can be adapted to meet your dietary requirements and budget. The DASH plan is known to help prevent cancer, osteoporosis, stroke, and diabetes, lower blood pressure and contribute to weight loss in senior adults.
Dixon says that you may need to cut back on some fat, fibrous plant foods if you have a severe illness. However, the DASH Plan includes lean protein sources, such as chicken and fish, that also help you maintain a lean body mass and keep yourself from becoming frail.
3. What is the Mediterranean diet?
A Mediterranean diet consists of fruits, vegetables, whole grains, legumes, nuts, fish, and seafood based on the meals eaten in Italy and Greece. On occasion, you can eat red meat and dairy products such as yogurt, milk, and cheese in moderation. Sweets, artificial sweeteners, processed meat, and highly processed foods are no-nos in the Mediterranean diet.
4. Is the Mediterranean diet OK for seniors?
In line with the DASH eating plan, the Mediterranean diet encourages you to eat various foods while knowing how many carbohydrates you consume each day. The Mediterranean diet is rich in nutrients and antioxidants essential to your body’s health.
It is associated with improved cardiovascular health, less inflammation, lower cholesterol levels, and a lower risk of frailty in seniors, all of which contribute to a lower risk of heart disease and heart attacks and hypertension (high blood pressure), stroke, and diabetes. The Mediterranean diet has been shown to reduce facial wrinkles and dark spots on the skin and serves as one of the best senior diet plans for weight loss.