Tips to right eating in old age

- Add plenty of natural colour to your diet. Two to three meals of seasonal fruits will work as antioxidants and prevent constipation.

- Egg whites are a good source of protein important for repair of worn out cells and tissues. For vegetarians, paneer made from low-fat milk is good substitute.

- Use of mustard oil or olive oil is a good cooking medium as both prevent high cholesterol and improve good cholesterol in the blood.

- Six to seven small meals in a day aid digestion, absorption and prevent fatigue.

- Vegetables soups without cream and thickening agents are a healthy meal to be taken as a supper.

- Always leave your home with a small healthy snack in your bag, to avoid eating out.

- Avoid processed foods with artificial colours and preservatives.

- Potassium-rich foods like cumin seeds (zeera), sweet limes, fenugreek seeds (methi) and coconut water are good for muscular flexibility, prevent water retention and swellings. They also contribute to maintain blood pressure.

- For a high dose of nutrition, add curd to the dough for rotis to improve the biological value of the cereal, and to keep them soft.

- Oats porridge is an excellent breakfast for seniors.

- Drink about 8 glasses of water in a day to prevent dehydration. In old age, muscle density reduces and susceptibility to dehydration is always very high, especially in summer.

- Do not overcook the food to make it soft as by doing so one destroys vital nutrients. Instead, select foods which need less time to cook.

- Also, exercise regularly, stretch and do yoga to ensure absorption of nutrients well.

In case you suffer from any medical disorder, consult a professional nutrition consultant for your individual requirement.

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