2024-08-22 13:21:02
Diana Díaz-Rizzolo, researcher and professor in the UOC’s Health Sciences Studies, expert in nutrition and longevity, researches in this area and explains what the characteristics of a perfect diet for aging should have.
It’s the first thing avoid being restricted. Foods must be perfect. In the case of overweight, Díaz-Rizzolo, an expert on the UOC’s master’s degree in health and sustainable eating, recommends focusing on the quality of food: “It is common for people who are overweight because they continue with a diet . similar to that of young adults. “Energy expenditure is reduced either because we do less physical activity or stop exercising for various reasons and because our basal caloric expenditure decreases due to age itself.”
Therefore, according to the expert, food quality should be the goal. A variety of foods from better sources provide essential nutrients, are more satiating and provide more energy than healthy foods. «For example, a large plate of fried vegetables (more than 300 grams of carrots, peppers, zucchini and eggplant) accompanied by a large piece of potato omelette seems like a lot, but a sandwich or bikini sandwich, which can seems At first. At a glance, a light dinner can give us more calories, less satiety due to its low fiber content and low contribution of nutrients,” he pointed out.
Ultra processed ones, the less, the better. This type of food is our age. “They make us more fragile, and increase our risk of dying (even when they don’t provide us with more calories). But they also make our cells age. Come, a cocktail to live a little and worse,” warned Díaz-Rizzolo.
Regarding macronutrients, experts recommend eating protein, preferably of plant origin rather than animal origin. Ingested protein needs are affected during aging and it is difficult to add the necessary amounts into the diet. But it has been noticed that the more animal protein you eat, the more the weakness in the elderly. “It is advisable to eat plant-based protein foods. In fact, replacing only 3% of animal protein with vegetable protein represents a 10% reduction in the risk of death,” explains the professor.
Finally, it is advisable to moderate the consumption of cereals and tubers and increase fruits, olive oil and avocados. The older population follows dietary guidelines that are moderately light in foods that contain carbohydrates (such as rice, pasta, potatoes, flour or sweet potato). While eating plant-based fats can be a prevention of the development of pathologies during old age and protection against cellular aging.
“An unrestricted diet with lots of plant-based foods can be our best friend to live longer and better,” concluded Díaz-Rizzolo.
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