It’s not easy to get any older…and ensuring the right nutrition can be even more challenging for the elderly. The process of aging changes how the human body assimilates and absorbs vitamins leading to an increased requirement of vitamins and minerals. As a Person grows older the metabolic rate decreases, muscle mass diminishes, appetite reduces, bones become weak and brittle and body organs become less effective in operation. However, good nutrition acts as a powerful intervention in the aging process. Eating a well-balanced diet is the key to the prevention of chronic disease and can ensure one will be healthy and strong for many years to come.

• Eat more fruits and vegetables with moderate amounts of whole grains and lean protein. Raw fruits and vegetables are loaded with fiber, vitamins, minerals, and enzymes to aid digestion and fight aging. Keep a bowl of cut-up raw fruits and veggies in the refrigerator for snacking.
• Reduce the amount of sweets in the diet. Adding whole grains in the form of barley, oats, and whole wheat will naturally reduce cravings for sweets.
• Reduce sodium to control hypertension and prevent heart disease.
• Eat almonds, vegetables, and leafy greens to get appropriate amounts of calcium to keep bones strong. Have enough milk in the day. Add dairy alternatives such as curd and cottage cheese in moderate amounts for the lactose intolerant.
• Avoid hydrogenated fats when cooking and instead use healthy oils such as olive, mustard or coconut.
• Aim for 30 grams of fiber per day from whole grains such as brown rice, oat bran, whole wheat and barley, fruits, vegetables, and nuts to support the digestive tract and prevent constipation. Eliminate or reduce refined “white” products such as white rice, white bread, refined flour and store-bought cookies.
• Choose foods rich in B vitamins such as nuts, seeds, broccoli, eggs and dark leafy greens.
• Steam or bake vegetables instead of frying them to trim excess fat and calories.
• Drink 2.5-3 litres of water each day to assure proper hydration. In addition, eat vegetables with high water content including cucumber, cabbage, grapes, onions, apples and melons.
• Exercise each day by going for a low impact walk or practice yoga for 30-40 minutes.