5 foods recommended for elderly people

Food

Benefits

How to eat

How not to eat

Nuts -

cashews, almonds, walnuts, pistas, peanuts, cashews, coconut

• Omega 3 - reduces risk of heart diseases like BP and cholesterol.

• DHA - helps in brain functioning and keeps memory sharp.

• Essential fats - keep joints lubricated, regulates blood sugars, increases Vit D absorption, prevents drying of eyes, nose, mouth, skin. 

• Overnight soaked first thing on waking

• Handful of mixed nuts as a mid meal

• Ladoo

• Powder and add to milk

• Salad dressing

• As milk substitutes and nut butters (almond milk, peanut butter etc) 

Gourd veggies -

dudhi, parwal, galka, tori, tinda, kaddu, karela

• B vitamins - helps in energy production and fat oxidation.

• Soluble fibre - eases bowel clearance and prevents constipation and gas. 

• Sabzi with roti or rice

• Add to khichdi

• Soups

• Vegetable juices

Chaas with hing and kala namak

• Digestive agent - hing & kala namak help reduce acidity, bloating and gas.

• Probiotic - contains lactobacillus which are gut friendly bacteria. Improves gut health.

• Vit B12 - important for managing Diabetes and heart diseases.

• Satiety - prevents craving for sweet or tea post a meal.

• Make from home-set curd

• Along with or at the end of lunch

• As a mid meal around 11am or 3pm

• Do not make from packaged curd

Khichdi

• Complete protein - contains all essential amino acids needed for body.

• BCAA - present in rice. It is a special profile of amino acids that promotes muscle building. 

• Dinner 2-3 days a week.

• With ghee, papad, dahi & achar

• Bland without any ghee or tadka

Haldi milk

• Immunity - haldi has antibacterial, anti inflammatory and healing properties that boost immunity.

• Sleep - milk improves sleep quality and prevents urination/ thirst in the middle of the night.

• Every night before sleeping 

• Curcumin tablets

• With milk substituteslike oat or almond milk milk