Page 33 - seniors today August issue

Soft veg Upma/ Dalia/ Poha: Rava, which is used
to make upma, is rich in protein, vitamin B and
iron. Adding veggies to the upma not only makes
it tastier but also healthier. Poha is a wholesome
meal. It is a good source of carbohydrates and
iron, rich in fibre, a good source of antioxidants
and essential vitamins. It is known to be good for
those who have diabetes, skin and heart prob-
lems.

Why are some nutrients particularly import-
ant for seniors?
Calcium and Vitamin D: Older adults need more
calcium and vitamin D to help maintain bone
health. Have three servings of calcium-rich foods
and beverages each day. This includes fortified ce-
reals, dark green leafy vegetables, soya bean, egg,
fish with soft bones, milk.
Vitamin B12: Many people older than 50 do not
get enough vitamin B12. Fortified cereal, lean
meat and some fish and seafood are sources of
vitamin B12.
Fibre: Eat more fibre-rich foods to stay regular.
Fibre also can help lower the risk for heart disease
and prevent Type 2 diabetes. Eat whole-grain
breads and cereals, and more beans and peas
along with fruits and vegetables which also pro-
vide fibre.
Fluid: The most important way to prevent dehy-
dration in elderly adults is to make sure that they
are drinking enough liquid. Seniors and all adults
should drink at least 8-10 glass of fluids such
as water or non-caffeinated beverages such as
clear soup, lime water, tender coconut water, thin
buttermilk, etc daily. Caffeinated beverages cause
frequent urination and promote dehydration.
So, make breakfast your most important meal of
the day. You skip it, and you are sure play havoc
with your levels of sugar, cholesterol, calcium and
vitamins. Be wise, stay vibrant!

Susan Itty is Chief Clinical Nutritionist at Aster Medcity,
and has extensive experience in managing nutrition of
hospitalised and critical care patients
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