Healthy Senior Citizen Indian Recipes, Veg Elderly

People Recipes
senior citizen recipes. healthy Indian senior citizen recipes. Ageing does
manifest with time and we all age gradually over the years. As we pass 60
years, our body undergoes certain changes which includes structural and
hormonal both. What more naturally comes with it is also slow metabolism, a
drop in appetite, decreased digestive health and oral problems along with a
few common health problems like hypertension, heart disease, diabetes and
osteoporosis (especially in women) by some.
It becomes important for them to concentrate on their health to avoid chronic
diseases in near future. Nutrient dense meals which are easy to chew and
swallow as well as easy to digest should be the main focus of their diet..
12 ways for Senior Citizens to eat healthy and stay young
1) Pick up fruits and vegetables. Choose from the high fiber and antioxidant
rich range like broccoli, carrots, orange, amla, grapefruit and limit the
addition of starchy foods such as potato, sweet potato, yam etc. Turn to soups
and salads like Broccoli Soup and Chatpata Chawli and Fruit Salad
2) Stay hydrated by consuming at least 2 litres of water each day.
Dehydration causes dizziness, tiredness and constipation.
3) Boost your power with proteins. Dals and pulses cooked with minimal fat
and khichdi is one of the healthy vegan pick. Eggs for vegetarians is a good
option. Some good dal options are methi toovar dal recipe and palak chana
dal recipe.
4) Do not miss out on that crucial calcium consumption daily is a must
especially for women with osteoporosis. Include dairy products like curds,
paneer, butter milk along with a ragi flour, broccoli and greens.
For those who are obese, can try low fat dairy products. Try our high calcium
recipes like Date and Apple Shake and Rajasthani Pakoda Kadhi.
5) Swap refined foods like maida and semolina with healthy whole grains like
jowar, oats, quinoa, barley and bajra.
6) Munch on nuts and oilseeds which are rich in Omega 3 fats such as
walnuts, almonds, flaxseeds etc. Try some healthy options like Walnut
Sheera, Flaxseeds Dry Chutney or homemade almond butter recipe.
7) Shun that extra spice from the meal. It can irritate the gut.
8) Fun up your daily meals with fresh herbs like mint leaves, coriander, parsley
etc. This will help to make meals pleasing and increase appetite.
9) Dodge out from shopping salty and processed foods such as packaged
soups, ready to fry foods such as French fries, tikkis, etc. as they contain high
sodium content and can increase risk for hypertension and cardiovascular
diseases.
10) Restrict the consumption of fried foods and sweets to not more than a
fortnight in limited quantities.
11) Medications may cause change in taste and can lead to decreased
appetite and gastric problems. Therefore they can consume easy to digest
foods such as oats porridge, cooked vegetables, rice, dals. Bajra Khichdi,
Dahiwali Toovar Dal and Strawberry Yoghurt
12) Find a fitness friend and exercise daily for at least 45 minutes. Weight
training is crucial right through your life as it will strenghten the body and
prevent those easy bone breaks which happen later in life. Run, Brisk walking
or yoga can be done. Exercise becomes even more important as with
increased age, metabolism slows down and less calories are burnt.
Enjoy our senior citizen recipes. healthy senior citizen recipes and
other senior citizen articles below.