How to Eat Healthy? A Simple Guide for Seniors

 

Ever wondered how Anil Kapoor, just refuses to age - with a superbly fit body post 60? Well, he swears by diet and discipline, along with regular exercise and the appropriate health coverage which he says contribute to his energy and radiance. 

 

As we age, our body requires lesser calories- thanks to a slower rate of metabolism, so the mantra changes to “Fewer calories, more nutrients”.  See how a little sacrifice & some creativity go a long way in achieving and maintaining a healthy and fit body - let's go through some tips on how to eat healthily and explore some packed-with-health alternatives to popular fast food items.

 

Eat those green veggies!

A plate of salad

 

 

Leafy vegetables – mom’s around the world, through generations, have struggled with explaining the importance and getting their young rebels to eat them. As we grow older, we know that veggies need to become a crucial ingredient in our diet as these superfoods are good sources of vitamins, fiber, and minerals such as iron and calcium.

 

 

Whole Grains - The Whole Package of Nutrition Helping maintain blood cholesterol levels, these grains are a rich source of vitamin B, proteins and minerals. In fact, researchers say that whole grains can help keep heart diseases away and lower the risk of obesity & improve digestion.

Want Strong Bones? Protein is the way to go!

Protein and carbohydrate rich foods

Milk, fish, eggs, and poultry are the popular sources of proteins. For vegetarians, tofu, lentils, beans, chickpeas, nuts, etc. can prove to be good alternatives. Proteins are crucial for maintaining healthy bones and muscles. So, for overall health, more so, if you wish to participate in a sporting event, you know what to include in your food plan.

Good old fruits 

Fresh bowl of fruits

Fresh and seasonal fruits procured from the local market are must-includes in your diet. They are rich in Vitamin C and Vitamin A and nutrients such as folic acid and potassium. Berries have strong antioxidant properties and are useful in treating inflammatory conditions. What's more, fruits can help in the prevention of certain types of cancers.

Healthy Alternatives for regular food items 

All you need is a little bit of creativity to satisfy your taste buds while staying healthy-

  • You can season your salad with herbs, condiments, and mild spices

  • Rock salt is a healthier option to regular salt

  • Choose carrots, beetroots, fruits – foods that naturally sweet instead of sugar. Apart from these, honey, coconut sugar, maple syrup are natural sugar substitutes 

  • Opt for corn salad or pulses bhel instead of fried samosas 

  • Go for lemonade, buttermilk, mint or fruit juices instead of soda, shakes, or beverages

  • Try out baked beet, banana or carrot chips rather than digging into those fried potato chips

Another superfood worth mentioning is mushroom, which is very rich in selenium and minerals such as iron, potassium, copper, calories. Of course, it's good news for vegetarians!

A person with a healthy body and mind is usually like a powerhouse and good, nutritious food will make you feel energetic, happy, and will also increase your confidence. However, before you chalk out a diet plan, remember to talk to your medical practitioner about your medical conditions and allergies, to ensure the best results.

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