Page 35 - Seniors Today -Volume no1

ant to absorb calcium required for strong, healthy
bones to fight onset of osteoporosis.
5.Carrots – Carrots are often considered outstand-
ing foods for senior citizens. It is loaded with
antioxidants and can slow down Alzheimer’s
Disease. For those with chewing problems, it can
be softened by steaming or boiling and mashed or
can be used with curds in a dip form.
6.Beetroot - Beetroot is one of the best ways to
increase haemoglobin levels. It is not only high in
iron content, but also folic acid along with potas-
sium and fibre. It builds the heart health. Also
for iron, one can include dates, cauliflower stalk
which we generally discard, jaggery, Halim seeds
(garden cress seeds).
7.Nuts – A handful of nuts like walnuts, almonds,
cashews, pistachios, peanuts, etc consumed daily
could help build cardiovascular health as it is rich
in Omega 3 fatty acids. For those with dentures,
the nuts can be ground and powdered.
8.Dairy - low-fat or fat-free milk, yogurt, cottage
cheese provide oodles of protein and calcium
punch in every serving.
9.Fish – Fish like salmon, mackerel, and sardines
are high in Omega-3 fatty acids and should be
included in the diet plan at least two servings a
week.
10.Whole grains – Grains like whole wheat, millet,
rye, cracked wheat, barley, quinoa, etc increase
fiber intake, lowers blood pressure, provides im-
portant vitamins, reduces high cholesterol, keeps
blood sugar regulated.
The right dietary choices can pep up a senior’s
health and prevent a host of serious conditions.
The most important thing is that there should
be small and frequent meals, they cannot have a
big meal at one particular time. Generally, peo-
ple have three meals a day, but for senior citizens
something can be given every two to three hours.
Do not skip breakfasts. Make small changes from
today and incorporate these food items to ensure
you lead a healthy life and don’t let age come in
the way of your happiness as age is just a number.

As told to Index Features

SENIORS TODAY | Volume 1 | Issue 1