It has 99 years since the 5 basic food groups were introduced as the perfect and organized way of eating. From young to old, each person is expected to follow these guidelines in their diet, but as a person grows older, they become more and more lax in their diet.
In a time where having a 24 inch waist is a life goal; older adults are powering down from their stressful lives, and craving a more indulgent lifestyle. However, just because one does not need to relax does not give them the excuse to damage their body by using a diet which might become harmful for them. A great way to compartmentalize your food choices is by separating your everyday diet into the 5 basic food groups.
The 5 basic food groups are
From the top, food can be divided by their nutritional value.
Grains basically mean bread, pasta, rice, breakfast cereals and potatoes. A basic rule for all foods is to eat everything in moderation. For older adults, the best grain to eat is whole grain. In grains, brown is your friend, be it whole grain, barley, pasta, beans or brown rice. Whole grain can reduce the risk of certain types of cancers, type II diabetes, and heart disease and can prevent digestive problems. Nutritional value and fiber is high I whole grains because they are minimally processed.
Fruits of all kinds help but the best of them all is the berry. Berries are packed with antioxidants which help fight free radicals. Free radicals are unstable oxygen molecules that contribute to the aging process. Berries such as strawberries, blueberries and acai berries which are also called polyphenol-rich berries help combat cancers and degenerative diseases in the body. Berries, be they frozen or freshly caught, cannot go wrong either way.
Vegetables were always healthy but each vegetable has content which can also be harmful. Potatoes have lots of fat, while cabbage can cause gastrointestinal problems. However, disregarding the few problems, vegetables have their fair share in improving our health. For older adults, it is the same rule as it would be for children; the more colorful, the better. Whereas children eat colorful vegetables because of their vibrancy, vegetables such as sweet potatoes and carrots contain vitamin A, which keep your eyes and skin healthy and fights against infection. Another lifesaver is the tomato, which study finds if taken regularly can prevent prostate cancer.
Although there is nothing better than a large steak, the real hero in poultry is fish. Fish is called brain food because its fatty acids, DHA and EPA help in the development of the brain and the nervous system, and can even lower the risks of dementia. Fatty fish also lower cholesterol and triglycerides because of Omega-3 fats and can also help ease the inflammation that leads to atherosclerosis.
A glass of milk a day keeps you happy and safe. Milk contains vitamin-D which helps in calcium absorption and is very important for your bones. Milk can reduce the risk of breast, prostate and colon cancer. And if you have an upset stomach, start eating food with yogurt as it helps indigestion.
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