Page 25 - Seniors Today June2020

INFLUENCES WHAT TO DO

Healthy eating Include in your daily diet:
cereals
vegetables
legumes (lentils, beans)
fruit
milk, yoghurt, cheese
lean meat
fish
poultry
nuts

Calcium To meet your calcium needs, include in your daily diet:
2 serves of dairy foods
a serve of calcium-rich foods – e.g. broccoli, beans, almonds, tinned
salmon or sardines

Vitamin D To meet your vitamin D needs in order to have normal absorption
of calcium, choose foods that are known to have higher levels of
vitamin D such as mushrooms, fish, liver and egg yolks.

Protein and phosphorus Protein intake is important for bone development as it provides the
necessary building blocks in bones. High-protein foods include beef, veal,
lamb and pork, chicken and turkey breast, tuna and soy beans.
Phosphorus is a mineral and nutrient we all need for strong bones and
proper cell functioning. Phosphorus is found in milk, grains like rice and
oat bran, seeds, bacon and protein rich foods.
Diets that are very high in protein and phosphorus can disrupt the
calcium balance causing the body to take calcium from the bones. If
you have an adequate calcium intake, then the effect of high protein and
phosphorous is not as significant, which means adequate calcium intake is
a priority.

Caffeine and salt High intake of salt and drinking more than three caffeinated drinks per
day can reduce calcium absorption. In addition, people who drink very
high quantities of caffeine also tend to eat/drink less calcium rich foods
and drinks.
If you suspect your salt or caffeine levels may be too high, it can be helpful

SENIORS TODAY | ISSUE #12 | JUNE 2020 25