As you age, maintaining a balanced diet becomes crucial for health. Here’s how seniors can optimize their nutrition:

When entering old age, one should eat proportionally.

➤ Eat proportionally: For every meal, divide portions into ½ vegetables, ¼ carbohydrates, and ¼ protein. Vegetables are rich in vitamins and nutrients but low in calories. They also contain high fiber, which keeps you full longer and aids digestion.

➤ Avoid sugar and simple carbohydrates: Sugar and simple carbohydrates spike blood sugar levels, providing high calories but low nutritional value, increasing the risk of diabetes and abdominal obesity. Examples of simple carbohydrates include white rice, white flour, and white potatoes.

➤ Choose healthy fats: Avoid trans fats (found in snacks and fast food) and saturated fats (found in butter and cheese). Opt for unsaturated fats like olive oil, nuts, and fish.

➤ Increase fiber intake: Fiber aids digestion, bowel movements, and prolongs satiety. Sources include vegetables, whole wheat bread, brown rice, and legumes.

➤ Choose beneficial proteins: Have one meat-free day per week or replace meat with beans or tofu. If you have chewing or swallowing difficulties, opt for soft proteins like fish or tofu.

➤ Avoid sugar, sodium (salt), and saturated fats: Always read food labels. Choose natural ingredients and avoid synthetic additives, preservatives, or artificial substances.

➤ Sip water frequently: As you age, thirst diminishes, leading to unnoticed dehydration. Drink water regularly throughout the day—plain water is best. Avoid sugary drinks, high-sugar juices, or caffeinated beverages.