Doctor says healthy foods for people over 60 Nutritionist Girenko: It is important for the elderly to eat fish, dairy products and vegetables 06:37

Regular consumption of fish, dairy products, vegetables and fruits reduces the risk of fractures, heart disease and cancer in the elderly, Ekaterina Girenko, a gastroenterologist and nutritionist at the Fomina Clinic network in Krasnodar, told socialbites.ca.

“To prevent atherosclerosis and coronary heart disease, it is recommended that older people eat fish at least two to three times a week. Vegetable oils are also beneficial in moderation, and animal fats are best minimized. It is recommended not to consume by-products, including liver, kidneys and brain, more than once a week: they contain a lot of cholesterol. It is also recommended not to consume red meat more than once a week,” he said.

The daily protein requirement in healthy elderly people is 1-1.2 g per kg of body weight, the need for acute or chronic inflammation is 1.5 g per kg, with injuries or malnutrition – 2 g per kg. Up to 30% of animal proteins in the diet can come from dairy products. They are rich in calcium and therefore reduce the risk of osteoporosis – a decrease in bone strength.

“The norm of calcium is 1200 mg per day. They are rich in fermented milk products, sesame, soybeans and tofu cheese. Calcium is less absorbed in foods containing oxalic acid, such as spinach, coffee, green peas, asparagus and peanuts. If eating dairy products causes discomfort, you should consult a doctor, as calcium supplements may be required. It is also important to include in the diet foods containing vitamin D (the norm is 800-2000 IU per day): fish, butter, beef liver, sour cream, cheese,” Girenko explained.

The doctor recommended eating small portions three to five times a day and not overeating, as with age the body’s need for energy decreases and the risk of being overweight increases. The plate method will help you eat well: a quarter of it should be protein (fish, meat, poultry, eggs, dairy products or legumes), a quarter of it should be complex carbohydrates (cereals, whole grain bread, pasta, potatoes), and half of it should be proteins. vegetables and fruits.

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