Dietary recommendations for healthy aging arise from the conclusions of the HALE project. It is a project of the European Union that analyzed the determinants of healthy aging in 13 European countries for more than 35 years.
The HALE project concludes that maintaining healthy body weight, following the guidelines of the Mediterranean diet, performing 30 minutes of physical activity each day and not smoking or drinking alcohol, are the excellent style guidelines we should follow.
Let’s go a little more in detail and take a look at the nutritional requirements of each of the nutrients: Different nutrients play essential roles in maintaining overall health, from supporting immune function to promoting proper digestion. The latest breakthroughs in nutrition science have highlighted the importance of personalized nutrition, emphasizing that individual needs vary based on factors like age, activity level, and genetics. Researchers are also uncovering new insights into how micronutrients interact, leading to more effective dietary recommendations for optimal well-being. Moreover, it is essential to recognize that a balanced diet for optimal health should include a variety of food sources to ensure adequate intake of all essential nutrients. Incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats can enhance nutrient absorption and overall wellness. As we continue to explore the dynamic interplay of nutrients, it becomes increasingly clear that a one-size-fits-all approach to nutrition may not be sufficient for achieving our individual health goals.
Proteins
The proteins are a nutrient having a function mainly plastic, it is part of our structures (cells, tissues,…), in addition to other vital services as hormone or defense.
The highest quality proteins are found in foods of animal origin such as meat, fish, eggs, and milk. The frequency of recommended consumption is to increase the use of fish and reduce the consumption of meat, and within beef, prioritize white flesh as birds.
The amount of protein recommended for older people is the same as in all adults, although some experts say it should be somewhat higher. The truth is that one of the leading problems of protein in older people is that they usually do not feel like it and it is often one of the first food groups that they eliminate from their diet, which makes it difficult to reach the necessary recommendations.
One way to ensure the contribution is to take a ration of animal protein in both food and dinner. And if it is a group of meals that cost to incorporate can be added in recipes combining it with other foods, for example, minced meat with pasta, chicken pieces in the salad or egg cooked in the vegetable.