HCAH.

IN
Nutrition in
elders: Dietary
guidelines for
happy aging
“Eat it while you can”
was something we
would have heard
often in our 20s, and
this makes total sense
now. Isn’t it?

All the street junk

food, chips, and
pakoras we could eat
in college, can leave
us with serious health
complications now.
Below are some dietary guidelines that
would keep you healthy as you age:
 Choose heart healthy fats – We all need fats in our
diet, but choosing the heart healthy fats is very important.
 Replace saturated fat with monounsaturated fat –
Monounsaturated fat can be found in olive oil, peanut oil,
almonds, and it would help you lower your cholesterol
level.
 Opt for polyunsaturated fat – This also helps to
reduce your cholesterol levels, and can be found in
flaxseed oil, sunflower oil, sesame oil, walnuts.
 Limit foods high in calories – Cut down on foods high
in calories and low on nutrients. Reserve deep-fried
foods, desserts and sweetened beverages, for special
occasions. And avoid junk food, if your doctor has asked
to.
 Add colour to your plate – Aim for five servings of
veggies and fruits each day, and don’t forget to keep it
colourful! Add maximum colours of fruits and vegetables
each day in your plate, for example – apples, bananas,
oranges, cabbages, sweet potato, broccoli, sweet corn, etc.
A colourful plate is packed with important
nutrients to help you stay healthy.
 Choose nutrient-rich foods – Eating nutrient rich
foods would give you all the required vitamins, protein,
minerals, carbohydrates and fats.
You can get most of your calories from nutrient-
dense foods like vegetables and fruits, beans,
nuts, seeds, whole grains, low-fat dairy.

 Stay strong with protein-rich foods – Foods rich in

proteins help to make new cells and keep your muscles healthy
as you age. Including lean meat, fish, eggs, nuts and beans is a
great way to get the required protein.
 Balance your food intake with physical activity – Keep
an eye on your meal portion. If you are physically more active,
you would need more food. If you are less active, choose
smaller servings and add plenty of veggies, fruits and salad.
 3 servings of low-fat dairy foods for stronger bones –
You can have three servings of foods like milk, yogurt or
cheese each day. Dairy foods loaded with calcium and vitamin
D are even better.
 Cut down on salt – Too much salt in your diet can lead to
high blood pressure. Reduce the amount of salt by:
 Using pepper, herbs, lemon juice to add flavor instead of
salt
 Limit intake of processed or canned foods
 Stay away from salted biscuits and chips
 Choose home-made soups and veggies without salt
 Avoid sauces, noodles, soy sauce, sea salt
 Check food labels to select foods with a low amount of
salt. Too much salt is more than 1.5g (0.6g sodium) per
100g of any food item
 Stay hydrated – Many older adults don’ drink as much
water as they should, and this causes dizziness and
constipation. Get plenty of fluids (water, juice, milk) each
day. Drinking about 8 glasses per day is mandatory.
 Choose high fiber foods – Include bread, rice, pasta,
potato, or cereal at each meal. Choose high fibre options
whenever you can.
Important Nutrients to Consider
 As we age, our bodies needs certain nutrients to keep us
healthy.
 Calcium and Vitamin D: Older adults need extra
Calcium and Vitamin D to maintain their bone health.
Good sources of Calcium and Vitamin D are:
 Fortified cereals, dark leafy vegetables – for Calcium
 Fortified milk, cheese, yogurt – for Vitamin D
 Fibre: Fibre-rich foods lower the risk of constipation.
Good sources of fibre include:

Beans & peas

 Cereals such as porridge, brown rice and brown pasta
 Fruits and veggies
 Wholegrain bread
 Vitamin B12 and Iron: Vitamin B12 keeps your brain
and nervous system healthy, while iron carries oxygen
around the body. Best sources of Vitamin D and Iron are:
 Fortified cereals, lean meat, seafood – for both Vitamin D
and Iron
 Vitamin C rich foods like orange juice also help your
body to absorb iron
Exercise Is Also Important
Combine your diet with an active lifestyle for healthy aging.

 Exercise for at least 30 minutes, 5 days a week.

 If you are not exercising at all right now, start with 5
minutes of exercising like dancing, climbing stairs, and
gradually increase this time.
 Check with your doctor before starting any new physical
activity programme.
Don’t let growing age take a toll on
your health. Eat right, eat well!

Happy aging!