Healthy Eating for Middle-Aged & Elderly: Best Foods to Add, Habits to Avoid

The doctor examined the test results and after thoroughly questioning the patient’s daily diet, he explained that middle-aged and elderly people have decreased metabolic capacities and are therefore not able to digest as much refined rice as they did when they were young.

1. Why is it necessary to eat less rice and steamed bread?

Rice and steamed bread are made of carbohydrates and are the most common staple foods. Nutritionally, there is not much difference between them. The “Chinese Food Composition List” (2nd Edition) shows that rice and wheat flour of the same weight supply almost the same nutrients. The introduction also shows that the main nutrients are alike. Besides starch and sugar, which are the major ingredients, the two foods are also very close in terms of their micro-elements.

In fact, as complex carbohydrates, there should be no problem with the normal daily intake of staple foods such as rice and steamed buns, but Middle-aged and elderly people eating too much can easily become a burden on their body. Overconsumption of carbohydrates will lead to a rise in blood sugar and if metabolism is not efficient, high blood glucose levels will be maintained for a long time, which will make the person prone to diabetes.

Blood sugar fluctuations can also put more pressure on the bodies of older patients with diabetes. Besides, after a large amount of carbohydrate intake, the surplus carbohydrates will be turned into the fat deposits of the human body, which will also raise the long-term risk of overweight, and the excessive weight may lead to the outbreak of cardiovascular diseases; moreover, carbohydrates are low in fiber, and continuous overconsumption of carbohydrates may also result in constipation and other symptoms.

Besides, carbohydrates like rice and steamed bread are not nutrient-dense, so if consumed in large quantities over a long period of time, it may lead to the body lacking in other nutrients such as proteins, vitamins, and minerals, and affecting the body’s health.

Actually, as they age, middle-aged and elderly people do not need much energy supply like carbohydrates, so proper diet control is more crucial for middle-aged and elderly people.

2. “Eat more of these foods when you get older!”

Then, what should the elderly eat daily in order to best supplement their nutrition without adding a burden to their health? According to the requirement of longevity and healthy eating, the following 6 foods can be consumed more.

I. Whole grains

In addition to the consumption of carbohydrates from rice and noodles, the staple food can be integrated with whole grains such as corn, oats, buckwheat, millet, quinoa, barley, purple rice, and black rice. One should consume more cereals and legumes. The “Dietary Guidelines for Chinese Residents (2022)” states that the recommended daily intake of whole grains and mixed beans for adults is 50-150 g.

II. Eggs

Eggs are loaded with almost all the nutrients a body requires. Experts have discovered that apart from the protein, the egg white is packed with amino acids as well. This nutrient is the most highly utilized in the human body. Also, chicken protein is very useful in the repair of liver damage. Egg yolk is equipped with lecithin. It helps the regeneration of cells, improves metabolism, strengthens immunity, and enhances memory. The elderly can eat one egg a day to increase dietary nutrition.

III. Blueberries

Research has shown that elderly people who consume more blueberries may have a healthy brain because blueberries preserve brain functionalities, and berry fruits are very good at controlling hypertension and preventing heart diseases, hence, the daily intake of the elderly can be supplemented with blueberries.

IV. Nuts

Nuts are full of unsaturated fatty acids, which are very good for the heart and blood vessels. Research shows that consumption of nuts in large quantities can lower cholesterol levels and also help in the prevention of various cardiovascular diseases. Besides, nuts are also packed with protein, vitamins, and minerals, and are an excellent source of nutrients suitable for the elderly if taken in moderate amounts on a daily basis.

V. Tremella

Tremella is also called “the crown of bacteria” and is a fungus from the nutritious category. Tremella polysaccharide in it is a good component of raising the immune system, regulating blood sugar, and lessening the chances of cardiovascular disease. Also, Tremella is loaded with various amino acids for human needs. Moreover, especially lysine which is an essential amino acid for the human collagen synthesis is the one found in Tremella.

3. What you consider a “healthy” habit may be completely wrong!

People are becoming more and more health-conscious nowadays. Paying attention to one’s health is a good thing, but some habits may be harmful without people realizing them. One should immediately stop the following three habits.

I. Long-term simple meals

Less oily and fat diet patterns do help health; however, a significant number of people tend to behave differently and eat so lightly that they do not even have a drop of oil or water in their food, which is not good for nutritional balance, especially in the elderly. A long-term vegetarian diet can cause malnutrition, leading to various physical and immune system problems, and thus the development of diseases…

Some individuals do not eat meat, milk, and eggs at all, and as a result, due to the lack of protein intake and the elevation of carbohydrate intake, the body’s triglyceride metabolism becomes insufficient, the fat content increases, and they end up with hyperlipidemia which, together with anemia and fatty liver, they consume!

It is true that The right simple meal is not a complete vegetarian diet, but a planned intake that involves raising the proportion of vegetarian and lowering that of meat dishes. Every day it is good to cook at low temperatures using less oil and salt. This is a healthy and light diet.

II. Don’t eat after lunch

There are also many people who are convinced that by not eating after lunch, meaning not eating again from late afternoon until the next day, the figure can be better maintained. It is indeed the case that “if you don’t eat dinner, the body adapts to this energy change by turning on the energy-saving mode which lowers the metabolic rate, thus, to some extent, achieving a weight loss effect. Nevertheless, if normal eating is resumed, the lost weight is regained rapidly. Moreover, the stomach is emptied and gastric acid is secreted all the time It can easily cause damage to the gastric mucosa, resulting in stomach problems or even stomach health issues, so this eating pattern is not recommended either.

III. Drinking more water is good for the kidneys

Indeed, drinking more water is good for your health. From a metabolic point of view, proper hydration can elevate the metabolism, make the kidneys’ work easier, and so on. However, the main thing that should be kept in mind is that it is not true that the more water you drink, the better. In particular, for people who already have kidney problems, drinking a lot of water will worsen the situation, leading to overfiltration, and the glomeruli will be more heavily burdened. Thus, as long as you are adequately hydrated and do not drink water only for the sake of it, this habit is more scientific.

Consequently, everyone should be careful not to fall into these daily life pitfalls. Every healthy habit should be carried out in moderation. Besides, each one of us has a different physical constitution, so health preservation should not turn into a hidden danger.

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