Fudamental rules of senior’s plate

Elder’s plate should be a composition of the taste and nutritional values. How to take up such a challenge? It’s important to put in some fundamental rules.

First of all, shopping. Plan your main meals in advance for the next week, pay attention to what products you already have and can use in your meals. Don’t waste food. At the same time, remember that food loses its nutritional value when it heated or froze many times.

Second of all, take care of the taste and the presentation of a plate. Eating your meals will become an enjoyment and not a sad obligation. Pay attention to the seasonal vegetables and fruits, in the winter enjoy the pickled or frozen vegetables and 100% vegetable juices, that can be a base for soups or sauces. In the spring-summer time, remember to add in some fresh herbs that you can plant on your windowsill. That way you can reduce the amount of salt in your diet.

Vegetables and fruits should be included in every one of your meals. They are a good source of vitamins and minerals. If you have trouble with chewing you can cook them for a while. Add good quality plant oils to your vegetables.  They help to dissolve some of the vitamins in the vegetables.

Pay attention to the availability of vitamin D that is included mainly in fish, vitamin B, and folic acid that you can mainly find in: Vit. B2: natural yogurts, lentil, mackerel, Vit B6: wheat germ, walnuts, wheat bran, Vit B12: natural yogurts, cottage cheese, fish – this vitamin is not abundant in vegetables, fruits or grain products. Good sources of the folic acid are leafy vegetables, citrus, full grains, and legumes.

While composing your meals, remember to pay much attention to good quality sources of calcium. Your daily need for calcium is 1200 mg. To deliver that amount of calcium, a really important microelement equip your meals in milk, yogurts, kefir, buttermilk, fish that have a skeleton like sardines or sprats, eggs, almonds, kale, sesame, legumes.

In order to provide yourself with energy use grain products, especially full grain (wholemeal bread, spelt bread, graham bread, full-grain pasta, thick groats). If after eating those things you feel discomfort, change your assortment and choose options with more fiber. Stay away from any pastries. If you feel like you need something sweet fix yourself a natural yogurt with seasonal fruits and a tablespoon of muesli.

When you use protein-rich products more than usual, look for products made of turkey, chicken, fish, cooked legumes. Rarely use red meat – especially when thinking about cooking. Cooking stewing, baking. Always add seasonal vegetables to your meal. Make sure to eat oily fish twice a week. Eggs are rich in vitamins and minerals so they can be exchangeable in the protein group.

Make sure your meals are regular. Try to eat in peace with no rush. Be welcome to add healthy oils, nuts, seeds, and olives to your meals. An important element of a sustainable diet is the right amount of water.

It can be spa water that you drink in between your meals. When planning meals you can add in tea and coffee if there are no medical restrictions. You can increase your fluid consumption by adding soups to your meals and drinking smoothies without sugar.

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