Ms Rutu Dhodapkar is Chief Dietician at the P D Hinduja Hospital and Medical Research Centre, Khar, Mumbai. She has over 22 years of experience in the hospital sector and has extensive experience in dietetics and therapeutic nutrition management. She is certified in Bariatric Nutrition and is a Certified Diabetic Educator.
She has also completed certificate courses in Renal Nutrition, Oncology Nutrition and in PCOS and Lifestyle management. She completed her Post Graduation in Dietetics and Hospital Food Service from IHMCTN Mumbai in 1995.
She has been working with the PD Hinduja Hospital and MRC, Khar from 2021 and earlier with Max Greater Noida and Vaishali, Ojjus, Ruby Hall Clinic, Pune, Cumbala Hill Hospitals and Talwalkars, all in Mumbai. She is Life Member of Indian Dietetic Association , IPSEN.
She has been awarded with Gem Award for Excellence in 2016, Exemplary contribution in Learning and Development interventions of Organization in 2017 and has successfully completed NABH Audit , Reaccreditation Audit and surveillance Audit in Max HealthCare Greater Noida.
- The older adults, over the age of 50 years, reach a state of comfort after working for most of their lives, during those years, most of their time was delegated between work and family and very little time was left for self and the health would invariably take a back seat. Which is why it is advised to focus on your health as early and as and when you have the time for it.
- A nutritious diet includes eating a balanced and healthy diet- which should include carbohydrates, proteins, fats, minerals, vitamins and water.
- During the summers, we tend to sit and work in air conditioned rooms, which leads to lesser water loss from your body. The lesser the water loss from your body, the lesser will be the demand for water by the body ie you don’t feel as thirsty. This is how you end up consuming less water which is why water needs to be added to your diet deliberately and adequately.
- Water is a universal solvent, thus helps in:
- Removing toxins from our body
- Hydration
- The incidence of comorbidities such as diabetes, hypertension, hypercholesterolemia increases in individuals over the age of 45 years. This can be controlled with diet.
- A healthy diet is very important, to ensure that you and your family are eating healthy:
- Try to have at least one meal of the day together, as a family.
- Plan your meals around your work but have a fixed meal/ diet plan/ time for meal consumption.
- A strict diet/ meal consumption schedule needs to be adhered to for people who are on medications for chronic ailments. This is to ensure timely intake of the necessary medicines.
- Have a hobby- hobbies give us self satisfaction and happiness
- In seniors, the proteins, fats and carbohydrates in the diet needs to be balanced as per their age and ideal and actual body weight.
- Even distribution of all the meals you consume in the day to have equal amounts to proteins, carbohydrates, fibres and fats to ensure a wholesome diet.
Protiens: The daily requirement for protein varies from 0.8 to 1 gm/kg body weight; if you are underweight, you need to consume larger/ good amounts of protein to ensure good nutrition.
Sources of protein include animal protein such as eggs, protein, and milk products which need to be included in the protein. Alternative to milk and milk products are pulses, soy, seeds and nuts.
Fibres: which are included in your diet should be soluble and insoluble fibres when you are not constipated.
Daily requirement is 30 to 35 gms
Carbohydrates: Simple and complex carbohydrates need to be included in your diet.
You should take simple carbohydrates only if you are NOT diabetic. If you are diabetic, simple carbohydrates should be avoided.
Complex carbohydrates need to be consumed by both individuals- diabetic/ non diabetic.
Lipids: can be 25- 30% of the total calorie intake
Low fat content needs to be consumed even for individuals with cardiac and high lipid profile.
It has to be low fat, it cannot be no fat, because fat is also equally important for a balanced diet.
Vitamins and minerals: should also be added in the diet as they play an important role in nutrition.
Vit B12 and Vit D are common vitamin deficiencies which need to be fulfilled with supplementation and dietary modifications.
Folate is also important and is available for the body in many vegetables and fruits.
Calcium with Vit D have good absorption together.
Potassium and sodium are electrolytes which need to be modulated only in cases of electrolyte imbalance.
Sodium is readily available in our diet in visible and invisible form. We need to monitor and control the visible sodium we consume.
Zinc is an important mineral that should not be overlooked.
How can you have a healthy and nutritious diet:
- Eat healthy foods that include lots of vegetables, fruits, whole grains, oats and meats
- Consume low fat milk, cheese
- Avoid empty calories such as candies, chips, cakes, baked goods, sodas, etc.
- Pick up foods which are low in fats
- Drink enough liquids and water
- Stay physically active to help in the digestion of the food that has been consumed
- In the elderly, due to low protein intake, it can lead to loss of muscle strength and muscle mass. Making them prone to falls and fractures. This can also be associated with osteoporosis due to calcium and Vit D deficiencies.
Sources of Vit D include egg yolks, cod liver oil, fatty fishes such as salmon and tuna and fortified milk with Vit D.
Sunlight is a very important and main source of Vit D.
Vit E is also important for healthy hair, skin and nails and can be found in nuts, peanuts, almonds, vegetable oils, avocados, broccoli and spinach which can be very easily incorporated in your diet.
Vit C is essential for immunity, the best sources include citrus fruits, tomatoes.
It also helps in the recovery from any disease.
It also helps in absorption of iron and is used in patients with anemia.
Vit A is important for vision and its deficiency coincides with protein deficiency as well. Sources include green, leafy vegetables, carrots, orange/ red vegetables.
Vit B6 is found in a variety of foods, its richest source is fish, potatoes, starchy vegetables.
Vit B3 is present maximally in nuts and legumes
Vit B12 is found to be maximally defiant in most individuals thus supplementation is required. Severe deficiency of Vit B12 can cause lethargy
depression, psychosis, dementia, multiple sclerosis. It is present in all animal proteins and fortified cereals
Folic acid is essential for DNA synthesis and amino acid metabolism.
Its deficiency can cause anaemia as well as diarrhoea.
It is an uncommon deficiency.
Potassium is an important mineral found in all fruits, vegetables. High quantities of potassium are also present in dried fruits such as apricots, lentils, and potatoes.
If you are someone suffering from a renal disease, the chances of imbalance of electrolytes, potassium and sodium to say.
Magnesium is a mineral commonly found in dietary fibres with leafy vegetables, legumes, nuts, seeds, breakfast cereals.
Iron helps in transportation of oxygen to the tissues through haemoglobin and myoglobin.
Good and rich sources of iron are important along with Vit C.
Sources include animal liver, citrus juices, green, leafy vegetables.
- Anemia is common disease due to nutritional deficiency which is seen in the elderly
- A rainbow meal is advised, which means that you include fruits and vegetables of all colours, red, green, purple, etc. This not only ensures a balanced plate and diet but also makes the food look good and thus more fun to consume.
- Regular exercise as per one’s age, mobility and resources is highly recommended.
- Stay connected to your friends and family to stay both mentally and physically healthy.
- Regular health screening is advised and recommended to identify any disease or deficiency and correct it timely.
