Today (May 28) marks National Nutrition Day, which this year has the theme "Eat well to age well". The European Union is undergoing rapid demographic change and must address the impact of an aging population on social protection and the quality of life of its citizens. In Spain, forecasts suggest that by 2021 the over-65s will account for 20% of the population.

Following the European Year of Active Ageing (2012), whose goal was to help older people stay healthy, active and autonomous for as long as possible, the DNN 2013 dedicates its workshop to the nutrition of the elderly as one of the ways to improve their health. It aims to highlight the importance of
good eating and lifestyle habits throughout life in order to achieve greater longevity.

Hypertension, hypercholesterolemia, obesity and even malnutrition are common in the population over 65 years of age. Healthy eating habits, together with the internship of physical activity, can contribute to significantly reduce this problem and achieve an optimal state of health and quality of life.

Older people need less energy than in earlier stages of life. However, the requirements of nutrients such as proteins, minerals or vitamins are maintained or even increased, which indicates that the diet of this group should be especially nutritious and more modest in calories. This is achieved with a daily consumption of fruits and vegetables, semi or skimmed dairy products, preferably whole grains and protein foods such as lean meats and fish alternating eggs and legumes, all seasoned with our unmistakable olive oil.

Other dietary recommendations for the healthy elderly population are: drink liquids regularly throughout the day without waiting to be thirsty (water, infusions, juices, broths, etc.); consume foods rich in fiber that will help avoid problems of frequent constipation among the elderly; take care of the salt, sugar and oil content of meals; prepare foods so that they do not incorporate much fat and are easy to digest; avoid, as far as possible, monotony in the preparation of dishes; and try to eat in company.

In relation to physical activity and always from agreement with individual possibilities, the general recommendation is regular internship exercises that promote flexibility, balance and maintenance of muscle mass (walking, stair climbing, swimming or exercise bike). As a guideline, 30 minutes a day of moderate intensity physical activity five days a week.