Healthy Fats for a Healthy Senior Diet
Weight is often used as an indicator for health, however, it is actually body composition that matters, meaning the ratio of fat to muscle and organs. This is especially true for postmenopausal women who can maintain their total weight but actually be losing muscle mass and increasing their fat which ups their risk for diabetes and heart disease. This shift can be improved or avoided by eating a healthy, balanced diet that includes adequate protein and the right kinds of fat. Seniors in the Santa Clarita area should be aware of the different types of fat and how they can affect your life.
Fat has been given a bad reputation over the years which has led to a variety of lowered fat and calorie products on the market. The trouble with this is that the fat is often replaced with sugar, sugar substitutes, salt and chemicals which are all far worse than most fats. When the right fats are consumed, they are actually good for you and are a necessary component for weight management and loss, helping with cell composition and keeping you feeling satisfied. Good fats include:
- Nuts
- Fatty Fish like salmon or tuna
- Olive Oil
- Coconut Oil
- Avocados
- Grass fed butter
Trans-fats are the worst fats for you and anything that includes “partially hydrogenated” oils should be avoided. These highly processed, artery clogging fats show up in many baked goods, sugary snacks, and fried foods.
As you increase your healthy fats, also consider your protein consumption. 25-30 grams of protein per meal is the recommended amount for a healthy senior citizen. To put this amount into perspective, you can get around this much protein in 3.5 to 4 ounces of chicken. This amount of chicken will be roughly the size of a deck of playing cards. Eating protein at every meal will keep you full longer and reduce cravings for less healthy foods. Non animal protein sources like soy can also be good, though it is recommended that you make the extra effort to get organic soy products and eat fermented soy items such as tempeh or natto more often than non-fermented soy products like tofu and soy milk which do not offer nearly as many health benefits.
In home care can help seniors stay on a diet and eat better to improve their mental and physical health. If you or a loved one would like to learn more about receiving in home, non-medical services such as help with personal grooming, medication reminders and meal preparation call Comfort Keepers of Santa Clarita, California for a list of available services.
Comfort Keepers
23900 Lyons Avenue
Santa Clarita, CA 91321
661-287-4200
