"Eat well and stay strong"... What are energy foods for the elderly?

My mom has been saying that the weather has been too hot lately.

You have a lot of worries to attend to because of your children and other matters.

You have no motivation and are full of stress...

You have lost your appetite and feel weak...

I should find energy foods and cheer up... Ugh...

[Kwon Soon-il's Health Research]

You need to consume a balanced amount of complex carbohydrate foods, fish, and vegetables to maintain energy levels even in old age. [Photo=Clipart Korea]

A healthy diet is important for all age groups. However, as we age, it becomes even more important to adopt proper eating habits to extend lifespan and prevent diseases.

Fatigue or low energy levels are common complaints among older adults. Fortunately, certain habits and foods can help boost energy in older people.

What are foods with high energy levels?

A balanced diet is one of the keys to overcoming low energy levels. Consuming a variety of foods with appropriate calories provides the necessary nutrients for the body along with fuel.

This type of diet should include a mix of low-fat proteins, vegetables, complex carbohydrates, and healthy fats. This combination can help provide the body with essential vitamins and minerals while maintaining a sense of fullness.

Complex carbohydrates = Many people believe that the key to maintaining a healthy weight is to avoid carbohydrates. However, carbohydrates provide energy and other essential nutrients to the body. The key is to choose the right carbohydrates, known as complex carbohydrates.

Complex carbohydrates are good sources of starch and fiber. Foods rich in complex carbohydrates include brown rice, potatoes, quinoa, whole wheat bread, oatmeal, pumpkin, cabbage, blueberries, bananas, and broccoli.

Eating whole grain cereal for breakfast is a good way to boost your energy for the day. Whole grain cereals and oatmeal are rich in fiber, which helps maintain a feeling of fullness. These foods also contain vitamins and minerals that should be part of a healthy diet for the elderly.

Fish=Fish and seafood are representative foods of low-fat proteins that can boost the energy of older people. Fatty fish such as salmon, tuna, and mackerel are good sources of omega-3 fatty acids.

Omega-3 fatty acids help prevent heart attacks. They also are good for preventing cognitive decline and alleviating joint pain.

Adults should consume at least two servings of fish each week, with one serving being oily fish. Fish is an excellent food source for providing essential nutrients and preventive benefits, making it a great source of energy.

The protein found in fish also helps maintain muscle mass. Having enough muscle mass ensures that there are no issues with physical activity even as you age. Protein is an essential macronutrient that is crucial for maintaining high energy levels throughout the day.

Iron-rich foods = Anemia caused by low iron levels is common in the elderly and can lead to low energy levels. Consuming iron-rich foods such as eggs, spinach, and red meat can support the energy of older adults and help combat anemia.

Foods containing vitamin B12 = Vitamin B12 is a vitamin necessary for high energy levels. As we age, the body becomes less able to absorb vitamin B12 from food, so it is important to consume foods containing this vitamin adequately.

Vitamin B12 is found in animal-based foods, so these foods should be consumed in moderation. Good plant-based sources of vitamin B12 include soy milk and almond milk.

Dehydration due to lack of fluids becomes more common among the elderly because their thirst diminishes with age. Adequate fluid intake is important for relieving fatigue and achieving restful sleep. For seniors, fluids that boost energy include not only water but also green tea, fruits, and vegetables, which are good sources.

What foods should be avoided?

As you age, your metabolism begins to slow down. Additionally, muscle tissue decreases and fat starts to accumulate. Because of this, the body generally does not require many calories.

As you age, your body requires fewer calories, so it is important to choose nutrient-rich foods for energy and avoid foods with low nutritional value.

Refined carbohydrates = complex carbohydrates are good for maintaining high energy levels, but refined carbohydrates are not. Refined carbohydrates are processed foods that are suitable for consumption, but other nutrients are also removed, reducing their health benefits.

Refined carbohydrates are simple sugars that do not contain the same minerals, vitamins, and fiber as complex carbohydrates. Refined carbohydrates can cause a rapid increase in blood sugar levels followed by a sharp decline.

This lowers your energy, making you feel tired and sluggish. Refined carbohydrates to avoid include white bread, white rice, crackers, sugary snacks, white flour, and cereals made from non-whole grains.

Excessive consumption of animal-based foods = Consuming animal-based foods such as low-fat proteins and low-fat dairy products can be part of a healthy diet for the elderly. However, it is important to consume animal-based foods in moderation.

Animal-based foods generally take longer to digest than plant-based foods, leading to decreased energy. Examples of animal-based foods include meat, fish, eggs, and dairy products.

Tips for a balanced diet

As you age and become less active than before, your food intake may decrease. Nevertheless, it is important to eat three meals a day to maintain energy and health.

Experts recommend "maintaining three small, balanced meals with healthy snacks in between." Starting the day with a nutritious breakfast is also important for maintaining energy throughout the day.

Experts recommend trying a breakfast that includes low-fat proteins, whole grains, and fruits. Examples of low-fat proteins suitable for breakfast include eggs, cottage cheese, and Greek yogurt.