A healthy diet for senior citizens 

 

The number of elderly  - defined as aged 60 and over - is on the rise across the globe. One of the most commonly used terms “ageing gracefully” depends primarily on the diet viz: intake of healthy food. Oftentimes there is so much emphasis on physical activity and mobility during old age but a balanced healthy diet rich in nutrition is equally important to healthy aging (a nutrition-dense diet is vitally important for senior citizens). 

 

Go green, purple, red and orange - Increase the natural colour in your diet. Incorporate vegetables and seasonal fruits in your diet. This will help prevent constipation and boost antioxidants intake. Greens reduce risk of cancer, yellow and orange promote collagen formation (collagen production declines with age). 

 

 

Protein-rich diet  - Eat a diet rich in protein. Egg whites are a very good source of protein as are red, white meats and fish. While it is common knowledge that proteins are important for the reconstruction of run-down cells and tissues, what is not so generally known is the excellent supplementation occurring among various plant proteins.  If you are a vegetarian, paneer made from low-fat milk is a good substitute. Chickpeas ( Chana Dal), legumes, rajma, green peas are all alternative sources of protein. Healthy eating for senior citizens, therefore, constitutes proteins. 

Vitamin D - Two to three servings of low-fat or fat-free dairy (milk, yoghurt or cheese) that are vitamin D fortified will help keep your bones healthy. Loads of sunlight before 8 am will do the trick. Go for a stroll or if you are used to brisk walking, do that regularly.

 

Break down huge meals -  Instead of having three full meals, try and break down the portion intake to 5 to 6 meals which help in better nutrient absorption and will also prevent overeating. 

 

Drink water - Drink at least 8 to10 glasses a day so that fatigue and lethargy can be overcome. Water intake must be proportionately higher in the summer months. 

 

Say no to processed foods - Avoid eating processed packaged foods. They are high in calories, sugars and sodium and the risks could potentially outweigh the benefits for those that are aged.  Try and eat homemade cooked meals as much as possible.  

 

 

Breakfast - Have breakfast one hour from waking up. While it may be difficult to have a full-fledged breakfast within an hour, healthy snacks on the go such as nuts and dry fruits like cashews, almonds and pistachios, can help tide over hunger pangs and provide a shot of nutrition.  Another traditional option that has been long forgotten is the “ red rice porridge ( pazhankanji/pazha choru/ pazha saadam)” which can be had with curd. The lactic acid bacteria in the rice porridge promotes gut health. Oats, a whole grain powerhouse, is another excellent breakfast suggestion for the elderly. 

 

Eat healthy fats - Monounsaturated fats and Polyunsaturated fats are known as “good fats”. These fats are excellent for your heart, your cholesterol, and your overall health. These fats can help lower the risk of heart disease and stroke. They are found in cooking oils such as olive oil, sesame oil, and canola oil, peanuts, nuts including cashews, avocados and sesame seeds. Health experts recommend avoiding any product that contains the following labels: Hydrogenated, refined oils. 

 

Limit sugary drinks - There is conclusive evidence that overconsumption of sugar-sweetened drinks is a cause of weight gain, overweight and obesity in both children and adults, especially when consumed frequently. It is advisable for senior citizens to refrain from such sugary drinks. 

 

 

Eat when your mind is at peace - This is often a timeless truth that has gotten lost in the passage of time. The normal human tendency is to binge-eat while one is sad or going through an emotional upheaval. However, wellness experts advise that food is to be eaten with gratitude while keeping all our senses focused on what is set before us, while thoroughly enjoying the process. 

 

Because as the wise say, Food is the best medicine. It is not too late to change. Start today. Redefine the way you eat - switch to healthy eating. 

Put more life into your years, and not more years in your life.

 

 

Author: Team 60plus India

 

Keywords : aging, food groups, healthy eating, nutrition, nutrition for senior citizens