Healthy Aging Meal Plan is designed to provide an overall healthy-eating program that meets your nutritional needs.These diets are specifically formulated to meet the evolving nutritional needs of people aged 51-plus, offering more calcium (to support bone health) and fiber (to keep digestive systems healthy) and focusing on recipes and foods that are low in saturated fat and cholesterol (to promote cardiovascular and brain health).
Aging is inevitable.. By following a healthy lifestyle—that is, eating a nutrient-packed diet and staying active throughout life (or starting right now)—you can help slow the aging process and perhaps even stave off age-related chronic diseases, including osteoporosis, diabetes and heart disease. While basic nutrition needs remain pretty constant throughout life, requirements for specific nutrients may increase—or decrease—slightly as you get older.
Here are few tips:
Pack your diet with plant-based foods.
Fruits, vegetables, whole grains and other plant-based foods are rich sources of phytochemicals, beneficial compounds that may help protect against age-related conditions like heart disease, high blood pressure and macular degeneration, a leading cause of blindness in older people. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans and the remaining one-third or less with lower-fat sources of protein, like fish, poultry or lean meat.
Keep weight in check.
As you get older, your body loses lean body mass (muscle) and your metabolism, or the rate at which you burn calories, slows. Through the years, you’ll need fewer calories to maintain a healthy weight. Stay within a healthy range by filling up on lower-calorie nutrient-packed foods—particularly vegetables and fruits—and cut back on foods that contain a lot of fat or added sugars. Carrying around extra pounds can increase your chances of developing heart disease, diabetes, high blood pressure, joint problems and some cancers.
Go easy on fat.
Eating some fat is important for health but certain fats are better than others. Vegetable oils like olive or canola are your best choices because they are high in heart-healthy monounsaturated fats and low in the saturated fats that are associated with increased risk for conditions including heart disease and cancer. Limit foods that are high in saturated fats: animal products like fatty red meats and full-fat dairy products.
Concentrate on calcium and vitamin D
Getting enough calcium can help prevent osteoporosis, the leading cause of bone fractures in older adults Good sources of calcium include low-fat dairy products, calcium-fortified soymilk, tofu.
Vitamin D, which you need to absorb calcium properly, is a unique nutrient in that it’s available only in a few foods: fatty fish, egg yolks and fortified milk. We get most of our vitamin D through sun exposure.
Be aware of changing nutrient needs.
As you age, your stomach produces less gastric acid, which makes it harder for the body to absorb certain nutrients. We can include some kitchen herbs like ajwain, heeng, bilva ,jeera etc. for maintaining digestive health. Keep moving!
It's never too late to reap the benefits of exercise. Regular exercise—at any age—not only helps prevent heart disease, diabetes, osteoporosis and some cancers, but also burns calories, gives you energy, relieves stress, helps you sleep better and improves strength and balance. Exercise increases blood flow to the brain and may even help new brain cells grow, which keeps the mind sharp. The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy and aim for at least 30 minutes of moderate activity a day.
Antioxidants, such as vitamins C and E, and other compounds, including polyphenols and anthocyanin’s, battle free radicals contributes to the aging process and to the development of a number of age-related diseases such as cancer, heart disease, and inflammatory conditions, including osteoarthritis. So your diet should be healthier than ever with the passage of time.