Tips for creating a well-balanced diet
World’s most open secret to a healthy old age: Food
The temptation to resist that oil dipped kebab or the pulling aroma of a chole bhature or calling shimmer of the Mysore dosa, maybe irresistible and for a few people, staying away from spicy and unhealthy food may be an impossible option once they reach old age, but that’s just a myth. You can eat tasty and be healthy at the same time, if you are ready make a few changes to your preferences.
Breakfast – Life after 50 years of age tends to slow down; its been observed that people tend to have low metabolism and get tired very soon. Hence, they should try and consume or include lean proteins in their daily diet. High fibre breads and cereals and a variety of fruits will fill you with energy for the day. Try to include white egg, curd, milk , walnuts, and honey in your breakfast which will take care of metabolism in your body.
Lunch – While the breakfast maybe the most important meal of the day, lunch comes a close second. Providing you with the extra burst that you need to stay on top of your game for the rest of the day. Keep your body fuelled for the afternoon with a variety of whole-grain breads, lean protein, and fibre. Not only will they provide you with energy and nutrition, they will also keep your stomach full and aid in digestion. Your meals might include the likes of wheat rotis, green & leafy vegetables, pulses, curd etc.
Dinner – End the day on a wholesome note. Try warm salads or vegetable soups or plain Khichdi. Do try to wrap your dinner by 7 or 7.30 pm so that there’s enough time for digestion before you go to sleep.
Snacks – It’s highly recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks could include vegetable sandwiches, wheat bread with peanut butter; veggies & hummus.
Avoid skipping meals – Under no circumstances, avoid meals. This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.
· Try to drink around 3-4 litres of water every day.
· As much as possible avoid canned or processed food items.
Remember the golden mantra of staying fit: Balanced diet + Warm up exercise = Healthier old age