1.Carbohydrates - For the ideal diet as we age it is important to ensure that 60 to 65 per cent of our daily diet should consist of carbohydrates.
Of this amount 55% should be from complex carbohydrates and as little as 10 per cent should come from simple carbohydrates.
At minimum, consume four servings of whole-grains. A diet should not have more then 20 to 30 per cent fat content, and 15 to 20 per cent protein content.
A balanced diet will maintain a healthy composition and weight. Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable.
2.Fruits & Vegetables - Fruits and vegetables are a nutrient powerhouse of antioxidants.
The brighter the color the better and richer the nutrition. Enjoy at least 5 servings per day for maximum benefits.
One should aim to get 25 to 35 grams of fiber each day by consuming a minimum of two servings of fruit, three servings of vegetables.
3.Proteins - Fish is loaded with antioxidants.
Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids.
This is a powerful anti-inflammatory food that offers a multitude of health benefits. Legumes are amazing powerhouses of nutrition- critical for vegetarians.
These lentils are protein rich and have very few calories. Add them to your diet 3 to 4 times a week.
4.Dairy - Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the digestive tract.
It is recommended that we consume 3 low fat dairy servings each day with atleast some having live cultures. Low-fat milk and low-fat cottage cheese are excellent as well.
5.Water - It is critical.
Every tissue and cell in the body is composed of water and functions optimally only in the presence of adequate water levels.
Degeneration associated with ageing occurs rapidly with inadequate intake of water. Consume at least 8 glasses of water daily.
6.Dietary fat - It is very easily converted to body fat, so controlling fat intake is important in controlling the weight gain associated with ageing.
However, omega-3-fats are good to keep brain healthy and active. Nuts are a great source of B vitamins that are good for your heart and your brain.
The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin's structure and keep it resilient.
Small portions are advised, as nuts are high in calories.