Before you read this ask yourself this one question.
Are you ageing gracefully, to be an independent individual?
I have met so many elderly people and each of them have a different story to tell. Some who cannot do much without the support or help of their children and some that feel they are such a burden on their children, they almost feel trapped in their bodies, that it's no point living.
Most of us associate old age with a stage of life where people lose their independence and become increasingly dependent on others for performing their day to day activities. But this is not the truth. There are many health conscious elderlies who show us how amazing it feels to age gracefully and have a healthy and robust physique even at the age of 65 or 70, I have also met some of these too and in this very city, Mumbai.
Very few of us actually plan our lives out right to the end. I once came across a signboard that read,
"Man will spend all his health to gain wealth, only to spend all his wealth to gain back his health"
If the saying hold's any truth at all, then we should start planing wisely, and eating right would be a great place to start.
Here is a list of foods you should be consuming if you are to age gracefully.
Women over the age of 50 need 1600 calories if they are *sedentary and 2000 calories if they are involved in physical activity equivalent to walking more than 3 miles a day at a pace of 3 miles per hour in addition to physical activities related to daily living.
“Sedentary” – The word sedentary in this context implies a lifestyle that comprises of only light physical activity associated with regular day-to-day life with no other exercise or workouts.
Ageing men often require more calories compared to ageing women because they have more muscle mass and larger frame. Men over the age of 50 years require 2000 calories daily if they have a sedentary lifestyle and 2400 calories if they participate in daily physical activity equivalent to walking 2 to 3 miles a day at a speed of 3 to 4 miles per hour. 1600 Calorie 2000 Calorie Breakfast– 2 slices of whole wheat toast, 1 teaspoon of butter, 1 cup orange juice, 1 omelette made with 2 eggs, 1/2 cup chopped mushrooms and 28 grams low fat cheese
Breakfast – 2 slices of whole wheat toast, 28 grams bran cereal, 2 tablespoons reduced-fat margarine, 1 glass skim milk, 1 peach
Mid-Morning Snack – 1 small apple. Mid-Morning Snack – 1 cup fruit yogurt and bran mix
Lunch – Pasta salad made with 1 cup cooked whole wheat pasta, 56 grams of diced chicken breast, 28 grams low-fat mozzarella cheese along with 1.5 cups cooked mixed vegetables, 1 small orange
Lunch – Chicken sandwich made with 2 slices of whole wheat bread served with 84 grams of sliced chicken breast, 28 grams cheddar cheese, 1 tablespoon mayonnaise, lettuce, tomato slices and cucumber slices, 1 glass orange juice.
Evening Snack – 2 cucumbers. Evening Snack – 1 cup fat-free yogurt, 3 graham crackers
Dinner – 1 cup cooked brown rice, 113 grams stir-fried tofu or cottage cheese, 1.5 cups mixed cabbage, onion and bell pepper salad
Dinner – 112 ounces baked fish, 1 medium baked sweet potato, 1/2 cup steamed broccoli, 2 slices of whole wheat bread, 2 teaspoons of margarine, 1 cup light lemonade, 1/2 cup light fruit custard
2000 Calorie 2400 Calorie
Breakfast – 1 cup whole-grain cereal, 1 cup low-fat milk, 1 slice whole grain toast, 1.5 teaspoons of peanut butter, and 1 sliced pear
Breakfast – 1 large banana, 1 cup cereal, 1.5 cups skim milk, 3/4th cup apple juice, 1 peanut butter cookie Mid-Morning Snack – 1 apple, 1 cup low-fat yogurt Mid-morning Snack – 1 slice whole wheat bread, 2 tablespoon peanut butter
Lunch – 1 cup cooked quinoa, 1 cup sauteed vegetables, 84 grams salmon cooked in 1 teaspoon vegetable oil
Lunch – 1 cup cooked brown rice, 84 grams baked or grilled fish, 1/2 cup cooked broccoli, 2 tablespoons margarine, 1 cup melon
Evening Snack – 28 grams mixed nuts Evening Snack – 1 apple Dinner – 1 cup cooked brown rice, 140 grams grilled chicken breast, 1 cup cooked squash or zucchini, 1 serving of light cake Dinner – Large grilled chicken salad made with 1 cup chopped lettuce, 1/2 cup boiled beans, 3 tablespoons shredded carrots, 84 grams grilled chicken, 1/2 cup sprouts, 1/3 rd. cup bell peppers, 2 tablespoons of margarine along with 1 slice of whole wheat bread