Oats and whole grains
One of the foods worth considering for breakfast is oatmeal. Elderly people can use oatmeal cooked with low-fat or non-fat milk, combined with fresh fruit and a small amount of unsalted nuts.
Oats belong to the whole grain group, and also provide fiber.
However, the important thing is not only the oatmeal bowl itself but also the processing method. Elderly people should limit ready-to-eat oats containing a lot of sugar or flavors, as well as avoid adding too much sugar, ice cream or syrup to breakfast.
Fresh fruit
Breakfast can be supplemented with fruits such as oranges, grapefruits, kiwis, strawberries, bananas or fruits suitable for the diet. Vegetables and fruits are a natural source of potassium, along with many vitamins, minerals and fiber.
A sufficient amount of potassium can help reduce part of the adverse effects of consuming too much sodium on blood pressure. WHO says adults can benefit from reaching a potassium level of about 3,510mg per day, while encouraging increased potassium through vegetables and fruits.
Conversely, adults should limit salt by less than 5g per day, equivalent to less than 2g of sodium.
However, not everyone should arbitrarily increase potassium sharply. Elderly people with kidney disease, at risk of hyperkalemia, or taking certain medications should ask their doctor about the appropriate amount of potassium-rich food.
Low-fat, non-fat milk and low-salt protein-rich foods
A glass of low-fat or unsaturated milk without added sugar may be a suitable choice for breakfast for many elderly people. Milk and low-fat dairy products are part of the DASH diet - a diet model widely studied for blood pressure control.
Elderly people can also eat more boiled eggs or a low-processed protein source. Limit cold cuts, sausages, bacon, instant noodles and processed foods as they can be a significant source of sodium.
A good breakfast can be oats cooked with low-fat milk, eaten with fresh fruits and unsalted nuts, or whole wheat bread combined with eggs and vegetables. It is important to avoid eating too salty and control the amount of dipping sauces such as fish sauce and soy sauce.
Eating healthily, reducing salt, increasing vegetables and fruits, maintaining exercise and using medication as prescribed are important measures to control the disease.
