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Age goes up, the menu changes
With age, physiological changes take place, such as the slowing down of the basal metabolism and the reduction in skeletal musculature, changes in lifestyle such as a reduction in physical activity. Your daily energy requirements change because of this (about 2100 calories per day) but your diet must be balanced and complete with the main nutrients:
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carbohydrates 50–60% (bread, pasta, potatoes…)
- protein 12-14% (meat, milk, pulses…)
- lipids 30-35% (oils, butter, cheese…)
It is also essential to drink a good quantity of water (at least 8-10 glasses a day) in order to preserve kidney functionality and hydrate the skin. It’s a good idea to drink two glasses of water in the morning on an empty stomach.
Mineral salts are extremely important in the diet of an elderly person, in particular calcium and iron, Full fat milk, cheese, yogurt and fish are rich in calcium. Two cups of full fat milk a day provide 75% of the daily requirement and help maintain bone density, thus preventing osteoporosis. Iron, on the other hand, is contained in pulses, spinach, eggs, tinned tuna, red meat and chicken breasts.
You also have to be careful to eat plenty of food with high fibre content (cereals, pulses, apples etc.). These foods, together with a plentiful water intake, help to regulate the intestine in addition to making you feel full.
It doesn’t take a lot to stay in shape...
In order to stay healthy, it is important to do some physical activity every day. Below, we give a handy table which shows some ways of keeping moving which you have maybe never heard of.
In order to stay healthy, it is important to do some physical activity every day.
| Activity |
Calories burned in 30 minutes of activity |
| Walking downhill |
150 Kcal |
| Walking uphill |
430 Kcal |
| Cooking a full lunch |
50 Kcal |
| Sleeping |
32 Kcal |
| Handwashing |
50 Kcal |
| Making the bed |
150 Kcal |
| Playing cards |
41 Kcal |
| Watching TV |
15 Kcal |
| Driving a lorry |
48 Kcal |
| Riding a motorbike |
48 Kcal |
| Driving a car |
25 Kcal |
| Washing dishes |
76 Kcal |
| Working in an office standing up |
78 Kcal |
| Working in an office sitting down |
45 Kcal |
| Light gardening |
90 Kcal |
| Reading |
12 Kcal |
| Vacuuming |
90 Kcal |
| Cleaning floors |
120 Kcal |
| Cleaning windows |
50 Kcal |
| Dusting |
75 Kcal |
| Ironing |
45 Kcal |
| Playing the piano |
50 Kcal |
Latterie Friulane’s recommendations for grandparents: click on the product to display the card.
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