Eat five servings of fruits, vegetables to age gracefully

"I have  had a terrible week, battling with flue, cough and bacterial infection, "Alvin Magezi, 55 explains as he struggles to clean his runny nose. This is the second spell I am having in just one month, Magezi exclaims. 

According to Gilbert Mangusho, lecturer Kyambogo University, department of human nutrition and home economics as one ages, their ability to fight infections and diseases reduces because their body cells are not actively regenerating (renewing).

So Mangusho says they need to boost their protective stores with good amounts of minerals, Vitamins and fiber which come majorly from vegetables and fruits.

"Vitamins provide protection against infections and also facilitate normal functioning of the body. Aside, they help in repairing and restoring of the normal tissue structure," he explains and quickly adds that because the elderly are not active as young people, they require relatively little energy intake which the fiber can supply.

In addition, the fiber in fruits and vegetables helps to ease digestion while preventing constipation. Constipation refers to bowel movements that are infrequent or hard to pass.

Sarah Ainebyona a nutritionist/dietician recommends a minimum of five servings of fruits and vegetables.

Ainebyona estimates that a bigger proportion, about 70% of the food served for a meal should be fruits and vegetables. Meaning when you serve food, let three quarter of your plate have vegetables and fruits.

She says unlike proteins, fruits and vegetables like carrot, cabbages, and mango provide phytochemicals which are found in the orange color and in the skin of fruits.

They also provide vitamin A, C, E and Zinc which work as beta-carotene, antioxidants; responsible for eliminating toxic substances from the blood stream.

Mangusho, affirms that many of the diseases suffered by older persons are the result of dietary factors. He says that consuming plenty of fruits and vegetables provides antioxidants which filter the body system and minimize the risk of diseases like hypertension, cancer, stroke and complications which come along with weight in old age.

 
How to achieve the five servings a day

Mangusho says you can choose to kick start your day with a fruit like a banana, an apple, a mango or a fruit salad (mixture of fruits). Your breakfast menu can also include a serving of green leafy vegetables like dodo or nakati if you have decided to have a light meal like katogo.

He says let your mid- morning snack (between 10.00 am and 11.00am) be a fruit of your choice as opposed to oily snacks and bites.

 
Lunch and supper should have either vegetables for a side dish and fruits for desert. Then you can also include a fruit on to your evening tea menu.

That way Mangusho says you will have consumed at least five servings of fruits and vegetables in a day.