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6 Essential Food Items for a Well Balanced Diet

6 Essential Food Items for a Well Balanced Diet

Seniors and caregivers are often confused over what to add to their diet to make it balanced and healthy. Philadelphia at-home caregivers suggest the following things to add to your loved one’s diet.

1. Fruits

In the golden years, seniors can experience nutrient and vitamin deficiency. However, regular intake of fruits can alleviate the deficiency as well as boost their health too. Fruits are rich in nutrients, potassium, vitamins, minerals, fiber, antioxidants, and folate that are very important for healthy aging. They are low in calories and are effective against numerous diseases such as high blood pressure, cancer, heart disease, and cognitive decline. The powerful antioxidants found in fruits are also very helpful in boosting digestive health and reducing the risk of strokes and diabetes. Fruits are an eminent part of a healthy balanced diet that seniors should eat regularly.

2. Vegetables

Regular vegetable intake is very effective in reducing the risk of many chronic diseases. Vegetables are very low in calories and are rich in many important compounds. They are a good source of potassium, fiber, folic acid, nutrients, minerals, and vitamins A, E, and C. Vegetables can reduce or eliminate many health concerns such as high blood pressure and high cholesterol levels. They prevent weight gain, repair cell damage, promote healthy vision, and boost bone health. According to some research, people who eat vegetables are less likely to experience heart failure and cancer and pregnant women are recommended to consume more vegetables because of its health-boosting properties.

3. Pulses

Pulses are highly nutritious and rich in important proteins and are an important part of a balanced diet due to their health-boosting properties. Their rich fiber content has been proven to aid better digestive health and encourage regular bowel movement. Researchers also state that pulses can help in lowering blood pressure, blood sugar, and blood cholesterol and prevent chronic heart disease. They are also proven to have positive effects during pregnancy, obesity, constipation, diabetes, and other celiac diseases.

4. Low-fat Dairy Products

Whole milk, cheese, and butter can be harmful for your loved one’s health, however, low-fat dairy products can provide all the benefits of whole dairy products without harming their health. Low-fat dairy products are linked with reduced risk of osteoporosis, type 2 diabetes, high blood pressure, and cardiovascular disease. They are rich in probiotics that boost the digestive system and enhance gut health. They are also effective in increasing bone mass and finishing calcium deficiency. Seniors who consume low-fat dairy products regularly can decrease their weight, prevent diabetes, and boost heart health.

For seniors living in Philadelphia, home care can be a great option to maintain a healthy diet and reach health goals.

5. Dry Fruits

Dry fruits are high in fiber, antioxidants, nutrients, and low in fats and calories. They are very effective in boosting brain power and enhancing memory in senior years. They have been proven to promote heart health, weight loss, and lower blood sugar. The most healthy dry fruits include walnuts, almonds, and dates.

6. Seafood

Seafood is rich in omega-3 fatty acid, proteins, iodine, vitamins, and minerals that have health-boosting properties. They are a good source of vitamin D that is helpful in strengthening the bones and tooth. Seafood is also linked to lower heart attacks, preventing depression, and boosting the immune system.

Reference:

https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits

https://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

http://www.canadianliving.com/health/nutrition/article/the-top-25-healthy-fruits-blueberries-apples-cherries-bananas-and-21-more-healthy-picks

https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables

https://www.fruitsandveggiesmorematters.org/What-are-the-five-benefits-of-eating-vegetables

https://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

https://www.livestrong.com/article/481362-health-benefits-of-pulses-food-grains/

https://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/benefits-of-pulses/

http://www.care2.com/greenliving/why-you-should-eat-pulses-every-day.html

https://health.usnews.com/wellness/food/articles/2016-10-28/5-reasons-to-start-eating-full-fat-dairy-according-to-science

https://www.plainsdairy.com/the-nutrients-and-health-benefits-of-dairy-products/

http://www.diethealthclub.com/therapeutic-value-of-different-foods/low-fat-dairy.html

http://food.ndtv.com/food-drinks/8-amazing-dry-fruits-benefits-from-heart-health-to-thyroid-control-1678497

https://www.healthline.com/nutrition/11-health-benefits-of-fish#section7

http://www.healthfitnessrevolution.com/top-10-health-benefits-eating-seafood/

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