Ageing is a natural process and everyone ages with time. When we pass the age of 60, we undergo some hormonal and structural changes. Some other problems that manifest include drop in appetite, oral problems, decreased digestive health and slow metabolism besides some common health problems like heart disease, diabetes, hypertension and osteoporosis(especially in women).
That is why, it is important for senior citizens to take care of their health and avoid chronic health issues. Those who cross 60, should concentrate on meals which are rich in nutrients and are easily chewable and swallowable. The food should also be easy to digest.
You should consume 2 litres of water everyday. Dehydration may result in tiredness, constipation and dizziness.
You should increase your protein intake. One of the healthy vegan dish that is high in protein and low in fat is khichdi. You should also occasionally try eggs and lean meat as they are rich in protein.
It is necessary for women to not miss the consumption of calcium, especially those who have osteoporosis. You should include dairy items like paneer, curds, butter milk along with broccoli, ragi flour and greens. Those who are obese must go for low fat dairy food. Some of the high calcium dishes include Rajasthani Pakora Kadhi and Date and Apple Shake.
Refined foods like semolina and maida can be swapped with whole grains like oats, quinoa, jowar and barley.
Nuts and oil seeds that are rich in Omega 3 fats include almonds, flaxseeds, walnuts etc. Some healthy dishes that you can include are Flaxseeds Dry Chutney and Walnut Sheera.
You should remove extra spice from your meal as it can be irritating for your gut.
Use of fresh herbs like parsley, coriander and mint leaves will help in making your meals pleasing and increased appetite.
Avoid buying processed and salty foods like packaged soups as they are high in sodium content and increase cardiovascular diseases and hypertension.
Fried foods and sweets should be consumed in limited quantities and once in two weeks.
Some medications that you take at this age may decrease your appetite and cause gastric problems. So, it is recommended that you consume food that is easily digestible like cooked vegetables, dals, rice, oats porridge, Dahiwali Toovar Dal, Bajra Khichdi and Strawberry Yogurt.
Exercise should be a part of your daily routine. Daily exercise for half an hour is necessary. Activities like yoga and brisk walking will help.
Broccoli is a very exotic vegetable. It is similar to cauliflower, which is commonly found in every household. Broccoli actually comes under cabbage family. Its name is derived from “broccolo”, an Italian word which means flowering top of cabbage plant. According to experts, broccoli was first cultivated in Europe, 2000 years. It was spread to other countries by the Italians. It is one of the most nutritious vegetables. It is very exotic dish with crisp, dark green and solid florets. It has a long history that is well known.
During a state dinner, president Obama said that broccoli was his favourite vegetable. Broccoli ranks fifth in popularity around the world. Although, the 43rd president of United States, George Bush disagreed with this and banned broccoli from being served to him. He said that he didn’t like the vegetable.
Some people believe that cooking broccoli is boring. Broccoli is juicy, firm and fresh. It needs to be rightly cooked. When you boil broccoli in boiled water, its cells break down faster. When you have less time, cut the broccoli, put some olive oil and salt on it and put it in the oven. Broccoli florets can also be grilled, baked or sauteed. When you cook broccoli, make sure that you give away steam and let the florets absorb flavor and not get pulpy.
In this article, we have collected 10 recipes that you must try in order to get the best of this vegetable:-
If you want to lose weight and feel satisfied, it is necessary to increase your protein intake. Protein helps in building muscle mass. Most of us rely on very few sources of protein. This can result in fatigue for your taste cells and can effect your body by reducing health boosting food that is rich in protein.
In this blog post, we have collected a list of food that is rich in protein:-
One of the most nutritious and healthy food is whole egg. They are full of minerals, vitamins, antioxidants, healthy fats and other nutrients necessary for brain. Although whole eggs are high in protein, egg whites have only protein content.
This type of cheese is very low in calories and fat. It is filled with phosphorus, calcium, vitamin B12, vitamin B2, selenium and many other nutrients. Some other kinds of cheese with high Protein content include Parmesan cheese, mozzarella, swiss cheese and cheddar.
This is a very nutritious drink. Many people don’t like this drink but if you enjoy it, it can be a great source of protein. Milk also contains all the nutrients that are needed by the body. It has high content of phosphorus, calcium and riboflavin(vitamin B2).