Healthy lifestyle is important For facing old age. Following is some tips for life Healthy approaching elderly :

A. Food Healthy for elderly

• Consumption Fruits and Vegetables

Fruits and vegetables will be rich important fiber , vitamins and antioxidants For guard health . I'm certain For enter various type fruits and vegetables in your diet every day . Fiber helps guard healthy and controlled digestion​ blood sugar and cholesterol levels . Vitamins and antioxidants , on the other hand , are supportive system immunity body and protect cells from damage as a result radical free .

• Choose Source of Healthy Protein

Take your pick source of healthy protein for example meat lean , fish, chicken without leather , eggs , nuts , and low- fat dairy products . Protein helps maintain mass muscle and support health bone . meat lean , fish and chicken without skin is a rich source of animal protein essential amino acids and substances iron . Eggs are also a a complete source of protein containing Lots nutrition important other . Temporary that 's nuts is a rich source of vegetable protein fiber and nutrients others , as well free cholesterol . Low- fat dairy products , such as milk, yogurt, and cheese , also provide protein as well calcium is important For health bone .

• Choose Healthy Carbohydrates

Choose carbohydrate complex for example grain whole grains , sweet potatoes , and whole wheat bread and pasta intact . Carbohydrate complex give energy gradual and also rich in fiber . Choice healthy carbohydrates​ of course important For ensure supply stable energy and adequate nutrition​​ in our diet . Carbohydrate it also provides more benefits​ Good than carbohydrates​ simple or processed .

Grains whole , for example rice red , quinoa, and oatmeal contain high in fiber , vitamins and minerals. Deep fiber carbohydrate complex help guard healthy digestion , control​ blood sugar levels , and provides a longer feeling of fullness . Sweet potatoes , whole wheat bread whole , and whole wheat pasta whole is also a choice carbohydrates that are rich in fiber and nutrients other . Carbohydrate complex This give energy gradually , which means body We obtain energy in a way slowly from them , so prevent sudden blood sugar activity .​

• Limit Sugar and Salt

Avoid foods and drinks that are high in added sugar as well as Avoid excessive salt consumption . habit This can help reduce risk of diabetes, pressure blood height , and disease heart . The best way For avoid added sugar is with limit consumption food frequent processing​ contains added sugar in corn syrup form tall fructose , glucose syrup , or other sugars . As on the contrary , more Good choose natural foods and not​ processed in a way excessive . Salt reduction is also important , especially in food processed and food fast serve frequently​ contain high amount of salt For improve taste. Use spices and seasonings experience as salt substitute can be help maintain the taste of food still delicious without add Also lots of salt.

• Take note Fat Intake

Choose healthy fats like fat or not fed up single and polyunsaturated were found in avocados , nuts , glycemic fish , and oils olive . Avoid saturated and trans fats found in food processed and food fast serve . No fat fed up single found in food for example avocado , nuts , and oil olive . Temporary that is , polyunsaturated fat can found in food such as salted fish , nuts and seeds . Second this type of fat help increase rate Cholesterol good (HDL) and lower rate Cholesterol evil (LDL), which is beneficial For health heart . In contrast , saturated and trans fats, are frequent found in food processed and food fast serve , get it increase rate Cholesterol evil and improve risk disease heart . Therefore​ that 's better Avoid foods that are high in saturated and trans fats .

• Take note Intake Calcium and Vitamin D

Calcium and vitamin D are very important For health bones , esp for elderly . Consume it calcium rich foods for example low- fat dairy products , nuts , and vegetables open green . You can too get vitamin D from ray sun and food such as typical fish and eggs .

• Take note Intake Fluid

Make sure You still hydrated with Good with drink enough water each day . Avoid drink caffeinated or alcohol can​ cause Dehydration .

B. Lifestyle

• Eat in Appropriate Portions​

Keep your portions in check your meals are balanced and appropriate with need your energy . Avoid Eat excessive and attentive signs full .

• Exercising By Regular

Still active with do sport in a way regular . Activity physique help guard health heart , bones , and muscles , as well can increase atmosphere heart and well-being in a way whole .

• Maintain ideal body weight

 Guard healthy weight​ is factor important in prevent various disease related with age , such as type 2 diabetes , disease heart , and pressure blood tall .

• Avoid habit Risky

Stop smoking and avoid consumption excessive alcohol .​ habit This can increase risk disease Serious for example cancer , disease heart disease , and disorders cognitive .

• Maintain Mental Health

Important For nurse your mental health with method manage stress , care connection good social , and still active in a way intellectual with challenge your brain through read , write , or Study matter new .

• Do Routine Health Checks

Get it checked health in a way regularly and follow the doctor's advice about inspection necessary health​ For your age , for example inspection health heart , pressure blood , and tests other .

• Maintain Quality Sleep

Make sure you get it enough sleep​ every Evening . Quality sleep is very important For health your physical and mental.

• Maintain Eye and Hearing Health

Get it checked health eyes and hearing in a way regularly , and use it tool help If required . Good eye health and hearing are very important For independence and quality Your life .

• Protect Yourself from Injury

Avoid injury with use tool protector moment exercising or do activity physique others , as well avoid dangerous situation​ tall .

• Maintain Connection social

Still connected with your family and friends . Connection strong social​ can help reduce risk depression and loneliness , as well increase quality life in a way whole .

Bibliography

1. American College of physicians, (2019),Cancer screening in adults, Annals of Internal Medicine, 171(6),ITC49-ITC64
2. Ministry of Health of the Republic of Indonesia. (2014). Guidelines for Balanced Nutrition . Jakarta: Ministry of Health of the Republic of Indonesia.
3. Institute for the Study of Food, Drugs and Cosmetics Indonesian Council of Ulama. (2016). Healthy Food Guide Based on Local Food . Jakarta: LP-POM MUI.
4. Food and Drug Administration Republic of Indonesia. (2017). Healthy Food Brochure . Jakarta: BPOM RI.
5. Department of Nutrition and Public Health, Faculty of Indonesian Medical University . (2013). Balanced nutrition in Life Daily . Jakarta: Gramedia Pustaka Utama.
6. Drewnowski, A , & Almiron Roig, E (2010). Human perception and preference for foods rich in fat. In Montmayeur , J.P. & le Coutre, J. (Eds), Fat Detection: Taste Texture, and Post-Ingestion Effects