- Carbohydrates, proteins, vitamins, minerals, and fluid needs changes in old age.
- Nutrients to be provided in easy-to-digest and absorb forms.
- Small frequent meals that are spread out and spaced at regular intervals in the day.
- Soft cooked foods in an easy to chew form helps if teeth extractions or dentures are being used.
Tips to right eating in old age
1. Fill up your plate with colourful veggie and fruits. Two to three servings of vegetables, 1-2 fruits a day will function as antioxidants and prevent constipation.
2. Eat 2-3 egg whites in a week - a good source of protein vital for repair of worn out cells and tissues. For vegetarians, paneer & curd made from low fat milk is an ideal alternative.
3. Regularising meal pattern with small frequent meals (6-7) in a day aids digestion, absorption and prevents fatigue.
4. Wise use of cooking oils such as gingelly oil, groundnut oil, mustard oil and olive oil helps prevent high cholesterol and improves good cholesterol.
5. Go for whole grains such as quinoa, finger millet, brown rice, steel cut oats over the white or refined ones.
6. Limit processed foods with added preservatives.
7. Always carry a few healthy snacks in your bag, to avoid eating out.
8. Help yourself with foods rich in Vitamin B12, (fortified cereals), Vitamin D (sunlight, fish & fortified cereals), and potassium (bananas, fenugreek, coconut water) as these nutrients are very vital for the brain, nervous system, reduce risk of fractures and to keep up the electrolyte balance.
9. Drink about 8 glasses of water in a day to maintain hydration.
10. Be physically active and do at least 150 minutes of moderate aerobic activity such as walking or gardening every week.
We can ensure that our golden years are truly golden by following simple modifications to our nutrition and physical activity. A wise swap in your life & the more benefits you reap. It's not what age you are, but how well you age has real significance to those who are seeking a long, cherished life.
Taking keen care to lifestyle factors as you age, can help prevent chronic diseases, that hampers the quality of life in later years and helps to keep up emotional and mental liveliness.