For persons above 60 it is a challenge to keep diseases at bay and to lead an active life. Type2 diabetes, hypertension, arthritis, heart disease and many other ailments increasingly strike early due to stress, family history and lifestyle. As people age their energy needs change, their sense of taste and their digestive powers decrease which makes them suffer from gastritis, indigestion and a sense of bloating. Some might have difficulty to chew or swallow and this makes it hard for elders to get all their nutrients their body needs.

Neglecting timely meals and changes in taste makes it impossible to get nutrients like calcium,VitaminD,VitaminC, iron and sometimes even enough calories and protein for day to day activities. Due to this, elders tend to feel weak and tired. There are an increasing number of seniors who suffer from arthritis, pain in their legs and weight problems and this makes them unable to exercise.

Here are some helpful tips to make elders eat better and live an active life:

*After age 50 elders need several important nutrients like calcium to keep bones healthy and to safeguard against osteoporosis (brittle bones). Make sure to include calcium rich foods like milk and milk products like curd, paneer, lassi and cottage cheese. Among cereals, ragi is a rich source of calcium. About 100gms of ragi gives 344mg of calcium whereas rice only gives 10mg of calcium. Include ragi in your diet as ragi mudde, ragi roti or ragi malt.

*Include a cup of dhal both for lunch and dinner to get adequate protein. If you are a non vegetarian and do not have elevated cholesterol have a boiled egg or omelette three times a week. Fish is rich in protein and omega 3 fatty acids and make sure to have it three times a week.

*Many elders suffer from constipation due to low fibre in their diet. Have oats with milk for breakfast or have oats kanjee as a mid-morning drink. Raw fruits and vegetables are rich in fibre. If salads and raw fruits with skin are difficult to chew, have a cup of steamed vegetables or sprouts or fruit milkshake.

*Iron rich foods like ragi, dates and green leafy vegetables like palak and methi should be included liberally. Low levels of iron in the blood generally make people feel weak and tired.

*Have 6 small meals instead of 3 large meals. Do not have long gap between meals; make sure to have a healthy mid-morning and mid-afternoon snack.

*Drink plenty of water, fresh juices (boxed juices have a lot of sugar), tender coconut water, soups to keep yourself hydrated well.

*Have an early dinner by 8 pm or 8.30 pm. Have steamed or easily digestible foods by night. If possible go for a walk everyday.

Changing what we eat and when we eat makes a huge difference in our general health and makes it easier to get all essential nutrients that are vital for our body. As you gracefully age, it is important to be healthy and active and this can be done by first and foremost by improving our diet and lifestyle.

The author is a consultant dietitian at Manipal Speciality Hospital.