For a healthy adulthood and old age, nutrition is an essential factor. We tell you what you should take into account for a balanced diet.

Each stage of life has different nutritional requirements. Although aging is a normal process, the lifestyle of adults and older adults must adapt to the physical and emotional changes they experience.

Eating well is not a complex or expensive process; you just need to be well informed and have the advice of an expert.

In adulthood, as in other stages of life, there are no foods that you should restrict (unless you have a particular health condition). On the contrary, it is important to have a balanced and varied diet. To achieve this, keep these recommendations in mind:

- Avoid excessive consumption of saturated fats and cholesterolInstead, opt for plant-based oils, such as olive or sesame oil, and other healthy fats such as avocado, nuts and seeds.

- Include all food groups in your meals, consuming the portions suggested by the healthy plate strategy, that is, ¼ of the plate should be protein; ½ fruits and vegetables; and ¼ carbohydrates or whole grains.

– Try Eat fruits and vegetables that provide fiber.

- Avoid canned or processed foods, including salami, mortadella and sausages, because they contain a large amount of sodium that can cause inflammation and fluid retention.

– Drink, at least, four glasses of water a day.

- Reduce consumption of foods with high sugar, honey or panela content like chocolates and sweets.

– Limit consumption of alcoholic and energy drinks.

Just like diet, physical activity is one of the pillars of a healthy life. Try to exercise between 30 minutes and an hour, 4 days a week.You can walk, do push-ups, aerobics or whatever activity you prefer. If you have injuries, joint or muscle problems, consult your doctor about which movements you should avoid.

Physical activity helps prevent chronic diseases such as obesity and diabetes, increases aerobic and cardiovascular endurance, and improves self-esteem, motor skills and independence.

Older adults: myths about their diet

There are some common beliefs that have guided the diet of older people for years. Knowing them is important to make the right decisions that benefit their health and quality of life. These are some myths surrounding the diet of older adults.

1. Older adults should eat less.

FALSE

Although the nutritional requirements of an older person are lower compared to, for example, those of a teenager, it is important to maintain a balance between the portions and quality of the food they consume, to avoid nutritional deficiencies.

2. It is impossible for an elderly person to have a healthy diet.

FALSE

Beyond the eating habits you have had for most of your life, education, motivation and support are key to having a healthy lifestyle at any age.

3. All older adults have poor digestion.

FALSE

This disorder is usually the result of a specific disease that, once diagnosed, can improve with medical treatment. Likewise, poor digestion is related to intolerance to certain foods, so it is important to constantly evaluate when and with what foods it occurs.

4. Older adults should have a special diet.

FALSE

Older adults can follow the principles of a balanced diet that is recommended at all stages of life.

5. Less fluids should be consumed to avoid incontinence.

FALSE

Water or fluid requirements are the same as those present at all stages of life.

In conclusion, adults and seniors require a balanced and healthy diet that, in addition to meeting their nutritional needs, prevents the onset of chronic diseases such as diabetes, hypertension and obesity. Being informed, consulting an expert and being aware of the foods you consume daily will be the most important thing when it comes to finding balance.