The Moroccan Ministry of Health has just published a special “pandemic” nutrition guide. There are several recommendations nutritional products intended for the elderly, pregnant and breastfeeding women and children. The goal ? Prevent and reinforce immune system of each, according to their needs. Explanations.
Seniors and Covid-19: what’s on the menu?
The energy needs of a Old person are almost identical to those of the young adult: 25 to 30 Kcal / kg per day. However, it is possible to increase this calorie intake according to state of the elderly (if the person is weak, it is better that they receive more energy through their food).
On the food side, those to put in menu in priority are the proteins, according to the Ministry of Health.
Every adult should have an adequate intake protein (0.8 g / kg body pea), whether of animal or plant origin.
In healthy elderly people, this value may increase up to 1,2 g/kg.
The protein are useful to the body because they provide energy during periods of pandemic, but they also make it possible to avoid the aggravation of muscle wasting due to inactivity.
Here are the ones to focus on, in the form of animal and / or vegetable proteins:
But beware : if you are age, you cannot increase or decrease your nutritional intake at random. The physiological parameters seniors over 60 years old are very different from a younger person, which requires them to be more vigilant, especially in this time of pandemic.
Drink enough liquids is also an effective good habit for prevent disease.
It is recommended that you drink enough water, herbal teas no added sugar, unsweetened tea and soups. On the other hand, we limit the consumption of café (maximum 2 cups per day).
If we drink filtered water, we must remember to change the filter which can be a nest for germs.
“One of the simple indicators to determine whether fluid intake is sufficient is to have diluted urine (very light color) “, explains the Ministry.
Fruits, vegetables and herbs: good allies to fight infection
Fresh and seasonal fruits, vegetables and herbs are also essential for preventing and combating disease.
They indeed contain a lot antioxidants and fiber prebiotics (they serve as food and fuel for the good bacteria in our digestive system and support their growth, editor’s note).
These will stimulate the microbiote intestinal tract, our first line of defense against germs. The bacteria well “nourished” thanks to the fibers, grow faster and in greater numbers, thus populating the intestine with bacteria beneficial to health.
White blood cells: fatty fish and oils rich in omega-3s
Finally, to improve the activity of white blood cells, we must bet on fatty fish (mackerel, salmon, herring, etc.) and oils rich in Omega 3 (rapeseed oil, walnut oil, etc.).
–
