Day-to-day diet

Eating patterns

Whatever activities you do, maintain a regular eating pattern (3 meals and 1-2 snacks per day). This allows for an even distribution of energy throughout the day and improved glycemic balance (blood sugar levels).

This is important, because the way the body functions changes with age. Digestion is slower and sometimes more difficult. To ease digestion, space meals and snacks at least three hours apart.

Meal composition

Fruit and vegetables: 5 portions per day (fresh, raw, cooked, frozen, tinned, dried)

Our mineral and vitamin requirements increase as we age. Fruit and vegetables are an excellent source of these. They are low in calories and their beneficial effect on health is proven. They contain antioxidants, which protect our cells, and fibre and water, which facilitate intestinal transit.

Cereals and potatoes (pasta, rice, potatoes, bread, cereal, couscous, etc.): 3 portions per day

Bread and unsweetened cereals, grains, pulses and potatoes are an essential source of energy as they provide complex carbohydrates. If you choose whole, unrefined versions, they also provide mineral salts and fibre to combat constipation. Eat some at every main meal, i.e. 3 portions per day.

Tip

• Bread, frozen while still fresh, retains its flavour, especially if you put it in the oven straight from the freezer.

Milk, yoghurt and cheese: 3-4 portions per day

Milk, yoghurt and cheese are the main source of calcium, which helps to maintain strong bones and thus combat osteoporosis and its consequences, particularly the risk of fractures. They also provide animal protein, which is all the more important if you don't eat much meat, fish or egg.

Semi-skimmed and whole milk contain the same amount of calcium, just with different amounts of fat. The benefits of milk are the same whether it is fresh, pasteurised or long-life (UHT).

But be careful with butter and sour cream: they are primarily a source of fat and are not considered as dairy products but as fats (see below).

Protein : meat, fish, eggs, vegetarian alternatives: 1 or 2 portions per day 

Meat, fish and eggs provide excellent quality animal protein, which is vital for maintaining muscle mass and strength.

They also provide certain essential vitamins, such as vitamin B12, for example.

• Remember to alternate your protein sources (meat, poultry, eggs, fish, pulses), and use quality products.

• Limit cold meats (apart from ham) as they are too high in animal fat, which tends to be deposited in the arteries.

• Eat fish 2 or 3 times per week.

• If you can't buy it fresh, consider frozen, tinned, smoked or dried fish. All types of fish are good, just choose your favourite.

• If you don't particularly enjoy the taste of meat, combine your protein sources: for example, egg pasta sprinkled with cheese, lentil salad, grain gratin, fish tart, cheese and vegetable quiche, etc.

Contrary to popular opinion, our protein requirements don't decrease with age; they stay the same, and can even increase slightly.

Adults aged over 50-55 require more protein than younger adults.

Fats : essential for staying healthy

Fats and nuts are essential for staying healthy - it's all a matter of quantity and quality. Whether they are plant-based (oil, margarine) or animal-based (butter, sour cream, bacon fat, lard), they are all very high in calories. Vary them for the flavour, as well as to benefit from all their properties.

It is particularly advisable to limit consumption of added fat, such as sauces, cream, cooking fat, etc.

• Alternate cooking methods (oven-baked, parchment-baked, in sauce, pan-fried, grilled).

• Choose plant-based fats instead of animal fats. Vegetable oils are a source of vitamin E, which protects the cells.

• If you enjoy ready meals, read the labels. A dish that contains >15% fat (>15g of fat per 100g of dish) is considered high-fat.

Sugar : consume in moderation

In general, we eat too much sugar. It is also often the case that as we age, we are more drawn to sugary products. There's no reason to deprive yourself of them, as long as you consume them in moderation.

• Avoid grazing on sugary food between meals.

• Dessert doesn't have to mean cakes and pastries. You can easily opt for fruit salad, stewed fruit, or a plain or low-sugar dairy product.

• Make your own desserts. That way, you can alternate the type of sugar (honey, maple syrup, etc.) and you'll know exactly how much of which ingredients they contain. And anyway, homemade is so good!

• If you choose to buy desserts, read the labels carefully.

• Look out for hidden sugars (in fruit juice, fruit yoghurt, muesli bars, breakfast cereals, ketchup and other sauces, waffles, salad dressings, pâté, jarred red cabbage, gherkins, pizzas, etc.)

Salt

Salt enhances the flavour of food, but we often consume far too much. Excessive amounts of salt can increase blood pressure and sometimes even cause water retention.

• You will easily get used to eating less salt. Your taste buds will adapt within a few weeks.

• When cooking, don't automatically add salt, and do it at the end of cooking rather than at the start.

• Season dishes with aromatic herbs. Let your imagination go to work.

• Do not constantly add salt at the table. Taste your food before adding more salt!

• If you do use salt, opt for iodised salt.

Do not go on a salt-free diet without medical advice!

Ready meals and ready-to-eat foods (convenience food)

Modern society looks for food that cooks quickly, tastes good and brings variety to day-to-day meals.

Convenience food (ready meals and ready-to-eat foods) meet many of these criteria.

This type of product can be useful, but we need to be selective.

Advantages of convenience food

• Makes it easier to do the shopping.

• Saves preparation time.

• Saves work.

• Saves washing up.

• Very wide range.

Disadvantages of convenience food

• More waste.

• Energy-intensive production.

• Often contains lots of additives and salt.

• Takes away the pleasure of cooking and reduces creative cookery skills in the population.

• Risk of repeatedly eating the same types of food.

• Significant financial impact.

Preparing elaborate meals yourself requires energy, work and time, and can be discouraging for people who live alone. Preparing meals with frozen vegetables and herbs can make it easier, help to add variety and encourage people to create new recipes. Frozen vegetables and herbs can be used as needed, provided that the freezing instructions are followed (temperature, use-by date, etc.). Preparing meals yourself stimulates the taste buds and appetite and leads to a more balanced diet.

People who live alone are frequently tempted to turn to ready meals or dried meals. These meals are often unbalanced (too much fat, salt or sugar and too many preservatives, etc.). Regular consumption of ready meals is not advised. It should be noted that ready meals are often expensive.

If you don't want to cook for yourself anymore, meals-on-wheels services can be useful. Many people don't realise that you can order them for a limited period, for example if you're unwell, or just once a week. Contact your local authority for more information.

Extras

Alcohol

At any age, the only drink that is essential for our bodies is water. However, if you like wine or beer, enjoying a glass from time to time does no harm. Avoid drinking alcohol every day and opt for a glass of wine or beer rather than spirits.

He who drinks, does not drive!

Too much alcohol is bad for your health!

Eating out

In our society, "eating out" is part of everyday life and helps to maintain social relationships. You can eat healthily in many restaurants if you choose carefully.

Snacks and treats

Often snacks and treats are high in sugar and calories.

What's more, eaten between meals, they spoil your appetite and interfere with the recommended pattern of three meals a day. Only eat treats occasionally and in small quantities, so that you can enjoy them without feeling guilty.