Nutrition is important at every stage of your life especially as you age. Healthy nutrition among individuals over 60 in India can help maintain optimal health and improve quality, energy as well as immunity. What a well balanced diet does business wise is support physical health and more over help seniors be active and engaged.
After 60, Here Are the Key Nutritional Needs
With age we are changed in the body and this has implications for nutritional requirements. After 60, metabolism slows, muscle is lost and efficient is diminished. A balanced diet for the senior Indians is broken down as follows.
1. For Muscle Maintenance, these proteins are.
Problems with age-related muscle health and maintenance often entails a decline of the protein you need. In india, dal (lentils), chickpeas, tofu, paneer, curd and eggs are rich sources of protein. Moderate dietary inclusion of these foods daily will preserve muscle strength and the prevention of frailty.
Tip: Have each meal and try to aim for some protein including vegetarian and animal proteins which will also fulfill daily requirements.
2. Fiber for Digestive Health
Fiber will help digestion, prevents constipation often seen in seniors. Regular diets should consist of high fiber foods like whole grains (oats, brown rice, millet), vegetables, fruit and legumes. These also picks up blood sugar and cholesterol to which metabolic health might be more sensitive over the age.
Tip: To do so, aim for at least 25 grams of fiber per day from a wide variety of fiber – rich foods, and consume sufficient fiber to help support gut health.
3. Bone Health Organic Calcium and Vitamin D.
Calcium and vitamin D are essential to negate increased risk of toxic bone loss and osteoporosis with aging. Sources of calcium are milk, curd, paneer and green leafy vegetables like spinach and fenugreek (methi). For vitamin D, regular sun exposure is beneficial, but dietary sources of egg yolks, fortified milk and fish, also provide vitamin D.
Tip: If light exposure to natural sunlight is limited, take vitamin D supplements regardless according to doctor’s advice.
4. Healthy Fats for Heart Health
Healthy fats are key to heart and brain health. Sources of unsaturated fats include olive oil, mustard oil, nuts (walnuts and almonds too) and seeds. Heart healthy omega 3 fatty acids are available in fatty fish including mackerel and salmon.
Tip: Ensure you limit saturated fats in fried and processed foods, and if possible, have smaller and regular meals to watch down cholesterol as well as triglycerides.
5. Immunity Antioxidant-Rich Foods
Antioxidants will help counter oxidative stress, or stress induced by free radicals due to aging or chronic diseases. Carrots, tomatoes, green leafy vegetables, amla (Indian gooseberry) and berries are all colorful fruits and vegetables that are high in quercetin. Another thing associated with antioxidants is Indian spices like turmeric and ginger.
Tip: Take turmeric in milk or curries and other food rich in fruits and vegetables to have variety of antioxidants.
6. Hydration
With age, the sense of thirst lessens, and so the risk of dehydration increases. Seniors should drink enough water daily. Water rich foods such as fruits (watermelon, oranges) and soups help meeting the hydration needs too.
Tip: Herbal teas and coconut water can be good, when plain water is dull.
Sample Meal Plan for a Day
Breakfast: Milked Chia Seeds with Strawberries, a dollop of flaxseed and a handful of almonds.
Mid-morning Snack: Seasonal fruit like papaya or apple in a bowl.
Lunch: A bowl of vegetable sabzi (like spinach or okra), multigrain roti with dal, curd and a small salad.
Evening Snack: A handful of roasted chickpeas or the like with green tea.
Dinner: Vegetables khichdi, paneer curry and mixed salad.
Before Bed: Pinch of turmeric on warm milk.
Final Tips for Healthy Aging
Moderation: Pay particular attention to portion control for high calories foods.
Limit Sugar and Salt: The problem of excess sugar and salt can make blood pressure and sugar levels rise.
Stay Active: A balanced diet combined with physical activity – not necessarily a high exercise regimen helps keep both muscles and bones strong.
Eating a balanced diet after 60 is absolutely simple and easy. Many seniors make the wrong decisions from the outset when it comes to their food, which not only effects their health and activity level but also their quality of life.
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