Healthy Aging Tips: How a Balanced Indian Diet Can Do Wonders for You | Health


The World Health Organization defines healthy aging as “the process of developing and maintaining the functional capacity that enables well-being in old age”. Healthy aging is an ongoing process of increasing opportunities to improve and maintain mental and physical health and quality of life.

With age comes degenerative changes such as bone loss, memory loss, weakening of the digestive system, weakening of your senses, loss of elasticity of your skin, weight gain and non-communicable diseases such as diabetes, hypertension and heart disease. In order to age healthily, it is extremely important to watch what you eat because as we age, metabolism slows down and calorie needs decrease, but nutrient needs remain the same.

In an interview with HT Lifestyle, Ruchika Jain, chief dietitian at Fortis Hospital in Vasant Kunj in Delhi, revealed: “A balanced diet with plenty of fruits and vegetables and whole grains gives us a good amount of fiber which is very good for controlling weight and cholesterol.It is also considered cardio-protective and heart-friendly.As for age, as age increases, we must follow a high fiber diet to control diabetes, weight problems, cholesterol problems and heart problems.

She added: “Eating a balanced diet with all food groups: whole grains, plenty of fruits, vegetables and salads will protect you from several chronic diseases and lifestyle disorders as you age and we should also include healthy fats such as good sources of omega-3, such as almonds, walnuts and low-fat dairy products Avoid trans fats and junk foods such as processed foods and packaged foods Junk foods should instead be avoided, whole foods can be included in your daily diet and raw salads should be included As we age Our metabolism also decreases, so to improve metabolism, regular exercise with small, frequent meals and not too heavy meals will also help.”

She emphasized that fruits and vegetables are full of various phytonutrients, various vitamins and minerals such as vitamin C, vitamin A, lutein, zeaxanthin, xanthine and allicin. They have anti-cancer and anti-aging properties and they act as free radical scavenging properties that help us age healthy.

dr. Meghana Pasi, nutrition consultant at MyThali, Arogya World, said eating a healthy and balanced Indian diet is very important if you are in control of portion size while getting all the poshan (nutrition):

1. Choose Nutritious Foods that are packed with nutrients but low in calories. Look for foods that contain more vitamins, minerals, fiber, complex carbohydrates, lean proteins and healthy fats.

2. Switch from:

a) Refined grains to whole grains and millet

b) Full-fat / whole milk to skim / fat-free milk and dairy products

c) Solid fats (butter/cheese) to vegetable oils (olive, mustard, peanut)

d) Snacks loaded with sugar and salt to snacks like nuts, seeds, sprouts, chats

e) Red meat to lean poultry, eggs and seafood

f) Fried snacks to baked, roasted, sautéed, steamed, shallow fried options

3. Provide seasonal green vegetables and colorful fruits to reduce the risk of inflammation and increase immunity.

4. Read the nutrition facts labels when selecting packaged foods. Go for low-sugar, low-salt options.

5. Replace salt with herbs, lemon, spices.

6. Add Complete Protein Sources in your meals such as milk, fish, lean meat, eggs. Vegetarians can eat soybeans, legumes, nuts and seeds, legumes and dals, paneer, milk.

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