9 Dietary tips for healthy ageing

ageing and staying fit

ageing and staying fit

The following tips will ensure an adequate intake of the required nutrients and a healthy lifestyle among older adults.

Small, frequent meals. Older adults require small quantity of food which can be easily digested and absorbed. Four or five small meals are recommended. Do not remain hungry.

Regular meal timing. Eat meals at fixed time. Do not keep any need to stop at the same time, do not nibble food all the time out of boredom, depression, inactivity and isolation.

Visually appealing and tasty meals. Make your meals attractive and appealing by including a variety of foods and color combinations. This will motivate and encourage you to eat. The meal should be well cooked and the consistency should ensure easy swallowing and chewing

vitamin mineral supplements.
Consume plenty of fruits and vegetables which are good source of vitamins and minerals. Also take vitamin and mineral supplements as advised by the doctor.
Eat lots of fiber. To avoid constipation, eat lots of whole grain cereal flours like whole wheat, Chana and soy bean; pulses, peas and beans; whole fruit and nuts. Remember to drink lots of fluids to help the fiber move through your intestines.

Drink lots of water. For older adults, water is an important as all other nutrients. Experts recommend a water intake of at least eight glasses every day. Also drink plenty of other liquid like juices, milk, and soups.

Limit salt intake. Most older adults need a lot more salt than they need. Aim for about 2 to 3 teaspoons of salt intake over the entire day.. Try adding spices, herbs, and lemon juice to add flavor to your foot. Also eat a lot of foods rich in potassium such as green leafy vegetables, fruits like to my toes, bananas, and root vegetables like potatoes.

Be physically active. 50 marks an age wherein the benefits of regular physical activity can pay rent, many might argue that most of the changes that accompany aging. Older adults are often sedentary. Physical activity improves endurance marked flexibility, agility, coordination, balance and enhances a general sense of well-being. It wards off diseases and help preserve independence. Walks and exercise in a neighborhood park will keep you mentally agile and socially active.

The socially active. Eat meals with other family members. Happy meal times encourage you to eat well and nutritious. Go out, share meals with friends, dining out with relatives whenever you can.

Older adults should avoid:
foods containing saturated fat. Such as desi ghee, but the, whole milk, cheese, Khoya, red meat and eggs as well as vanaspathi, margerine, processed foods and baked cakes, biscuits, etc.

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Sanjana Shenoy

About Sanjana Shenoy

A dietitian from Mangalore, India. A post graduate diploma holder in “Dietetics” and a university topper from Welcomgroup School of Hotel Administration from the prestigious Manipal University. At present working as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. Consultant for corporates like Infosys and others, conducting talks and presentations for various associations and local television shows.

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