Swasth Bhojan ki Thali – To stay healthy, it is very important to change your eating habits along with age, especially after the age of 50 years. There is no denying that as you get older, your symptoms start appearing, no matter how much you care, but yes, you take care of your diet plan for old age. You can easily face the challenges related to health and avoid diseases to a great extent. What kind of changes should be made in food and lifestyle after 50? Dr. Zamrud Patel, Consultant Dietician of Global Hospital Mumbai is telling. Men over 50 years of age should eat nutritious food. This reduces the risk of developing old-age diseases, such as heart disease, diabetes, obesity, and certain types of cancer. Include fruits, green vegetables, whole grains, fat-free or low-fat dairy products in the diet. For protein, eat fish, eggs, lean meats, beans, and nuts. To avoid obesity and heart diseases it is important to eat saturated food.
If you are healthy with the body, then understand that your mind is also healthy. Along with this, you will also be financially prosperous because your savings will not be spent in illness. Therefore, pledge to improve your lifestyle. Irregular lifestyle and food are the reasons that cause our health to deteriorate and diseases start to surround us. If we take a little care and curb our food, we can easily avoid many diseases. Let’s know which healthy tips can be healthy throughout life.
Healthy Diet Plan To Stay Fit In Old Age:
Eat nutritiously
Men over 50 years of age should eat nutritious food (diet plan for old age). This reduces the risk of developing old-age diseases, such as heart disease, diabetes, obesity, and certain types of cancer. Include fruits, green vegetables, whole grains, fat-free or low-fat dairy products in the diet. For protein, eat fish, eggs, lean meats, beans, and nuts. To avoid obesity and heart diseases, it is important to minimize the intake of saturated fat, trans fats, cholesterol, salt, and sugar in the diet.
Be physically active
It is very important to stay physically active after crossing the age of 50. Being physically active helps in strengthening the muscles, keeping the heart healthy, maintaining the flexibility of the body, and maintaining balance. Being physically active reduces the risk of dementia. For this, exercise for half an hour at least four days a week. If you want, you can do walking, cycling or swimming. To strengthen the muscles, do weight training exercises, but take the help of a trainer for this.
Also Read – 9 Different Types of Diets and Their Benefits
Quit smoking and consume alcohol in limited quantities
After 50, diseases such as heart disease, stroke, high blood pressure begin to surround. Men who smoke cigarettes are at greater risk. So, if you smoke then get rid of this habit, your age will increase. Also, reduce alcohol consumption too, because, with aging, the body reacts differently when consumed.
Lose weight
If you are overweight then try to lose weight. By doing this your lipid level will be normal. Think about the benefits of weight loss to encourage yourself. Reduce the number of calories in food. Avoid eating simple carbohydrates like white bread, maida, pizza, etc.
Limit the amount of cholesterol in food
Do not consume more than 300 mg of cholesterol daily. If you have heart disease, take 200 mg cholesterol only. Do not consume foods high in cholesterol, such as egg yolk, creamy milk, etc. Use canola, olive, or peanut oil for cooking. If you like to eat non-veg, then eat salmon or mackerel fish instead of red meat.
Must take Vitamin B12
B12 is a type of vitamin that throws up the health of nerve and blood cells. It is also helpful in building DNA. B12 is bound to a protein in food and is also secreted by pepsin during the digestive process in the stomach. On aging, acid is released from the stomach in small amounts due to which the nutritional elements of food, even B12, are not able to absorb. Plenty of meats and fish are found here.
Calcium and Vitamin D
Due to gastric acid and hormonal changes, the vitamin D level and calcium absorption tank last until around 40 years of age. Therefore, after one age, men should take calcium and vitamin D pills or their diet. Spinach, broccoli, kale, and low-fat or fat-free milk and yogurt are both plentiful.
Intake of protein and fiber
Include food variety in your diet to stay healthy. Our body needs more than 40 different nutrients to stay healthy. And no food item can meet the requirement of so many nutrients. Therefore, diversify your diet and eat food that is high in protein and fiber.
Include carbohydrate in Your Diet
Include carbohydrate intake in your diet. Include milk, yogurt, egg, and cheese in the diet. The calories we get from the things we include in our diet, all those calories come from things that contain high carbohydrates. In this case, include whole grains and fiber items in the diet.
Create distance from junk food
Commit to at least eat junk food. Diseases due to junk food surround us and we have to go to the doctor again and again for treatment. Instead of outside pizza, burgers, pasta, take home-cooked food, and avoid illness.
Also Read – 9 Different Types of Diets and Their Benefits
Eat Variety Of Fruits
Include the maximum number of fruits in your diet. Eat fresh fruits. If you want, you can eat an apple on an empty stomach every morning. You will never have stomach related diseases.
Catering tips
- To make the bread soft, add curd to the flour and cook it.
- Eat oatmeal in breakfast.
- To avoid dehydration, drink about 15 glasses of water a day.
- Exercise regularly.
- Contact a doctor immediately if there is any type of problem
- With age, the demand for vitamins, protein, minerals, carbohydrates, and fluids in the body changes. Therefore, these nutrients should be eaten in such a way that they are easily digested. Eat several times a day. It helps in digestion and does not cause fatigue.
- Weak muscles, white and falling hair, wrinkles on the face, cough, and cold are common. Therefore, include nutrients in vitamin E, C, A, and mineral food.
- Include two to three seasonal fruits in the diet. It acts as an antioxidant and helps prevent constipation.
- Egg eggs are a good source of protein. Vegetarians can eat cheese prepared with less fatty milk.
- Use mustard or olive oil in the food. This prevents cholesterol from growing.
- Take a snack with you when you are out of the house to avoid outdoor catering.
- Include potassium-rich foods such as cumin, muesli, fenugreek seeds, and coconut water.