As we age, what we eat can impact our health, so it’s important to put some thought into what we eat and drink. By embracing your cultural dishes which are prepared locally and organically sourced foods, you can stay healthy as you age. Some key ingredients for healthy aging are:
Protein is essential at every age, whether you want to build muscle, retain strength or recover from surgery. One can find protein in meats, beans, dairy products, fish, nuts, seeds, and cottage cheese and can serve these in the form of various curry preparations.
Fiber-rich foods like fruits, vegetables, beans, and whole grains can help lower cholesterol and manage body weight simply by keeping you full. Chana masala, baingan bharta and oats upma are some ways in which you can add fiber to your meal.
“As we age, our bones lose some of their calcium and mass, increasing the risk of fractures and weakening the bones. Consuming milk, forehead and cheese is a good source of calcium uptake. Ragi dosa, til chutney and paneer masala are some Indian dishes which are high in protein due to their ingredients,” says Dr. Shaikh.
Vitamin D is important for healthy bones and is the only one that can be synthesized when the skin is exposed to sunlight. It can be found in fatty fish, eggs, and vitamin D-fortified dairy products.
To meet deficiencies, nutritional supplements can also be included in the diet. A regular, balanced diet is crucial to meet daily nutritional requirements and also build stronger muscles as you age. However, while we recognize that muscle matter and eat accordingly, some nutritional gaps may exist. To fill these gaps, one can include balanced nutritional supplements in their diet.