\nActive<\/td>\n | 2,000 to 2,200<\/td>\n | 2,400 to 2,800<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nGut Health = Good Health<\/h3>\nPrebiotics and probiotics are sometimes called \u201cnutrition boosters.\u201d Prebiotics are natural non-digestible food components that enhance gastrointestinal (GI) function and calcium absorption (which is great for those who suffer from bone loss). Prebiotic intake can be increased by eating things like asparagus, garlic, bananas and whole grain foods.<\/p>\n Probiotics are good bacteria that are naturally found in the gut. Antibiotics are commonly prescribed to treat\u00a0urinary tract infections\u00a0(UTIs) and other infections, but these medications kill both good and bad bacteria and can negatively affect the GI system. To maintain healthy gut flora and help the digestive system recover more quickly after taking these medications, take a daily probiotic supplement and eat foods like yogurt, kefir, sauerkraut and kimchi.<\/p>\n Improve Immune Function<\/h3>\nInflammation is involved in a number of different diseases such as atherosclerosis, rheumatoid arthritis, heart disease, diabetes, Alzheimer\u2019s disease and even cancer. As we all know, these conditions are prevalent in seniors, especially since our immune systems tend to weaken as we age. Research says that at least half of one\u2019s plate should consist of vegetables and fruit at each meal. Choose healthy animal proteins like fatty fish (salmon) or lean poultry (boneless skinless chicken breast) and whole grains as your source of carbohydrates and starch to round out meals.<\/p>\n Make a point of avoiding added sugars and saturated fats and increasing the intake of omega-3 fatty acids and flavonoid-rich foods. Flavonoids are plant compounds that have shown anti-inflammatory, antithrombogenic, antidiabetic, anticancer and neuroprotective benefits. Dark berries, cocoa, tea, soy, citrus fruits, red wine and nightshade vegetables are just a few examples of ingredients that are high in these phytonutrients. A primarily plant-based diet will help promote immune function.<\/p>\n \n
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\n<\/div>\n \u201cHide\u201d Nutrients in Smoothies<\/h3>\nSmoothies are a very useful vehicle for adding more fruit and vegetables into a person\u2019s diet. They are very easy to make and digest and ingredients can be added to customize the nutrition content of each frozen drink. For example, spinach and kale are nutrient-dense ingredients that can be easily blended with fruits like oranges and apples. Although they may change the color of the beverage, leafy greens usually do not affect the taste of the final product. The possible combinations are limitless and can be customized to suit any palate and dietary requirements.<\/p>\n Promote Skin Integrity with Vitamins C and E<\/h3>\nLastly, don\u2019t take dry, delicate skin lightly because it\u2019s just a \u201csign of aging.\u201d Be proactive and use vitamins E and C to help maintain skin integrity. Sunflower seeds, almonds and spinach are excellent sources of vitamin E, and bell peppers, cruciferous vegetables (broccoli, kale, cauliflower), and berries pack a great deal of vitamin C.\u00a0Adequate hydration\u00a0is crucial for improving skin elasticity and resilience as well. Skin that is in good shape won\u2019t be damaged as easily, and injuries will heal much faster. This includes everyday bumps and scrapes around the house, incisions from surgery, and\u00a0pressure ulcers. Don\u2019t forget that eating to support your skin will have both cosmetic and health benefits!<\/p>\n |