Healthy Eating for Healthy Ageing: Deakin University HSN702 Guide

This fact sheet emphasizes the importance of healthy eating for healthy ageing, particularly in preventing heart diseases among the elderly. It highlights the increased risk of heart disease in older individuals due to dietary habits high in salt, sugar, and saturated fats, combined with the body's reduced ability to process energy and nutrients. The guide suggests incorporating colorful fruits, green leafy vegetables, nuts, seeds, skinless chicken, fatty fish, eggs, legumes, and soy into their diet, prepared in healthy ways such as baking, stewing, steaming, or sautéing in olive oil. It advises avoiding sugary biscuits, salted crackers, chips, processed meats, alcohol, sodas, and caffeinated beverages. The fact sheet also stresses the importance of staying hydrated by drinking plenty of water.

Healthy Eating,
Healthy Ageing!
Did you know?
According to the Australian Institute of
Health and Welfare, 1 out every 4
(26%) elderly individuals, aged 75
years or more, have a high risk of
suffering from heart diseases like
stroke and heart attacks!
What causes it?
If you consume too much of
foods which are high in salt,
sugar and saturated or ‘bad’
fats, like pork, beef, veal,
butter, cookies, pastries,
sodas, alcohol and takeaway
foods, then you are likely to be
at risk for high blood pressure
and heart diseases.
But why the elderly?
As you grow old, your body loses
its strength and ability to fight
diseases as it used to do when
you were younger. Also, an older
individual finds it difficult to burn
off the energy and nutrients from
foods which is why, the foods they
eat are likely to be stored as fat in
their body. A high body fat is also
linked to a high risk of heart
disease.
What can I do?
You can actually contribute a lot to
their health and wellbeing! Here are
some of the foods which you may
bring (an avoid) for your loved one to
keep them free from any form of
disease and to help age gracefully!
What foods can I bring?
•Colorful fruits, green leafy vegetables, nuts and
seeds: whole and toasted, boiled, steamed,
stewed or sautéed in olive oil. Freshly made,
homemade juices and smoothies are great, but
do keep it low on salt or sugar.
•Skinless chicken, fatty fish, eggs, legumes and
soy: baked, stewed, steamed, boiled or sautéed
in olive oil.
•Remember to encourage them to drink plenty of
water!
Foods to avoid!
•Sugary biscuits, salted
crackers or chips,
sandwiches or salads with
mayo, cheese or spicy
sauces as condiments and
dressings.
•Red meats or processed
meats like beef, salami, veal,
pork and sausages.
•Alcohol, sodas, packaged
juices and caffeinated
beverages