Boost Fiber Intake by Making Smart Food Swaps
One item older adults don’t always eat enough of is fiber. Experts in elderly care say men and women in this age group should be between 25 to 30 grams of fiber each day, yet the average intake is around 15 grams. Of those 25 to 30 grams, 6 to 8 grams should be soluble fiber that comes from things like dried beans and whole oats. How well does your parent do?
It doesn’t have to be challenging to get fiber intake up. Here are some simple “eat this, not that” suggestions for boosting fiber.
White Bread
White bread is affordable. There’s no argument there. It’s also the worst choice when it comes to nutrition. If your mom and dad insist on white bread, it’s healthier to make it from scratch using white wheat flour that includes more fiber. You also control the level of sugar and additives in the bread.
If they want store-bought bread, switch to higher grain bread like multigrain, pumpernickel, rye, and 100-percent whole wheat. That will increase fiber intake by as much as 4 grams of fiber per slice.
Breakfasts
You won’t do better than steel-cut oats for breakfast. They do take time to cook, but you could make a large batch in a slow cooker and store it in the refrigerator or freezer to be reheated when needed. Top it with fiber-rich fruits like blueberries, strawberries, or apple pieces.
If you mom or dad like a muffin each morning, aim for muffins made with whole-wheat flour and bran cereal. You could make bran muffins and add blueberries for an extra kick of fiber.
French Fries
There is no argument that fries are a quick and easy side. When it comes to fiber, they’re not a great choice. Instead, slice sweet potatoes into strips, toss in egg whites, and place them on a wire rack on a baking sheet. Spray with some avocado oil and bake them until crispy and cooked through.
There are so many reasons to ensure your parents get enough fiber. Fiber helps lower the risk of certain types of cancer; colorectal cancer is one of them. Fiber helps reduce cholesterol levels and can keep blood sugar levels stabilized. It prevents constipation.
Make sure your parents eat enough fiber. It may take major changes to their typical food choices, but it isn’t as hard to do as you’d imagine. Hire elderly care services to have someone helping your parents plan a weekly menu, shop for ingredients, and carry those groceries in. Elderly care aides can cook meals for your parents each day if that would help. Call to find out prices.
If you or an aging loved-one is considering Elderly Care in Belgrade, MT please contact the caring staff at AdvoCare Home Care Services today at 406-582-5402.
Sources:
https://www.ucsfhealth.org/education/increasing_fiber_intake/
