Small Dietary Changes Can Have a Big Impact on Health

A proper diet plays a significant role in managing diabetes, high blood pressure, and obesity, explains Salla Mustonen, a nutritionist at the Western Uusimaa Wellbeing Services County.

– By embracing healthy eating habits, one can prevent or reduce the need for medication. The national dietary guidelines for the elderly, “Vitality in later years”, fit well for those with these health conditions.

A low-salt and high-fiber diet with plant-based fat sources helps with disease management. When shopping, seek products marked with the heart symbol to find healthy choices.

– It is recommended to opt for grain products that are as fiber-rich as possible. For instance, bread should have a minimum of 6g of fiber per 100g. It is also recommended to consume five servings of vegetables, fruits, and berries daily.

High-salt foods should be consumed in moderation.

– Salty foods include many cheeses, cold cuts, canned foods like olives and pickles, and surprisingly many breads. Several ready-made meals are also high in salt, Mustonen notes.

She points out that essential unsaturated fats can be found in products such as plant-based margarines, cooking oils, fish, and nuts, which are all good to consume.

– The daily requirement of unsaturated fat can be met by consuming 6 to 9 teaspoons of plant-based margarine with a fat content of 60 percent or more.

Mustonen emphasizes the importance of regular mealtimes for those struggling with diabetes and obesity.

– Maintaining set mealtimes helps with energy levels, blood sugar stabilization, and reduces cravings for unhealthy temptations. It is definitely worth trying a regular eating schedule.

If one's eating patterns are erratic and establishing consistency feels challenging, Mustonen suggests scheduling meals by the clock. 

– For instance, breakfast could be between 7.00–8.00, lunch at 12.00, a snack at 15.00 pm, dinner at 18.00 pm, and a late snack between 21.00–22.00.

It’s advisable to adjust meal timings to fit one’s lifestyle to increase the likelihood of sticking to them over the long term.

– Eating regularly and frequently allows for moderate portion sizes without excessive hunger. If needed, one can also switch to a smaller plate size, Mustonen suggests.

Besides regular mealtimes and nutritious food choices, other lifestyle habits also contribute to well-being.

– Muscle strength is crucial for maintaining functional capacity. This is particularly important to remember when aiming for weight loss.

As we age, our need for protein increases. Thus, it is essential to ensure one gets enough protein from one's diet.

– Alongside regular exercise, it is important to get sufficient protein from food sources. Fish, poultry, meat, eggs, dairy products, legumes, seeds, and nuts are rich in protein.

For those feeling overwhelmed, Mustonen recommends starting with what feels easiest.

– For some, it might be adding an egg to their snack, while for others, a daily walk around the block.

Mustonen says that changing one’s dietary habits requires both the desire to feel better and the belief that one can do it.

– Even minor changes can significantly affect blood pressure, diabetes, and weight. The more ingrained good eating habits become, the greater their long-term benefits. Everyone has the power to influence their well-being with their choices, and I encourage everyone to bravely try, she expresses.

If personal efforts fall short, additional support can be sought from associations such as the Finnish Diabetes Association and Sydänliitto. Reliable information can also be found at terveyskyla.fi(external link).

– Peer support is invaluable. Engaging with fellow seniors and discussing dietary matters can provide clarity. Of course, healthcare professionals are also there to help in managing health conditions, reminds Mustonen.

For more information, visit www.luvn.fi Keyword: Elderly nutrition.