4 foods to eat for your overall health and well-being as you age


New Delhi: Eating healthy is important in every stage of life, but it becomes even more important as you age. Perhaps, good nutrition and a healthy life go hand-in-hand. A healthy, balanced diet will help to keep your body healthy, increase energy levels and boost resistance to illness. It will also help you maintain a positive outlook and stay emotionally balanced.

But what does it mean by a healthy diet? A healthy eating plan comprises fresh fruits, vegetables, whole grains, low-fat dairy, beans, nuts, lean meat, poultry, fish, eggs, etc. It should be low in saturated fats, trans fats, sodium, and added sugars. Here are some of the best foods to include in your diet for your overall health and well-being.

Fruits and Vegetables

Nothing can beat the healing properties these foods can offer – fruits and veggies are loaded with fibre, vitamins, minerals, nutrients and antioxidants that may help protect your body against disease and improve health. Try to include a variety of colourful foods for optimal benefits.

“The darker the red, the deeper the green, the more yellow, the more orange – they’re the foods that have function,” Diane Stadler, PhD, RD, a research assistant professor of medicine at Oregon Health & Science University, told WebMD.

What’s more, fruits and veggies can be consumed fresh or frozen – and you’ll be glad to know that the nutrient content in frozen food is similar to that of fresh food.

Whole grains

They are a powerhouse of fibre and B vitamins, which can help prevent infections. The good news is that they are easily available and come with a whole variety – oats, whole wheat, brown rice, quinoa, buckwheat, etc.

Lean proteins

You can get this nutrient from a lot of foods – eggs, poultry, lean meat, fish, beans, legumes, nuts, seeds and dairy products. Protein is an essential part of a healthy diet and plays a key role in building, maintaining muscle health among many others. It also promotes satiety and may help people trying to lose weight.


Dairy products such as milk, yogurt, or cheese are an excellent source of calcium, which is essential for maintaining bone health. They are also a great source of Vitamin D linked to healthy bones. Dairy is particularly an important food component for older adults to help keep their bone strong and healthy.

Apart from eating well, adding physical activity to one’s daily routine could be the best recipe for overall health and fitness.

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