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Senior Citizen recipes
Recipes for Senior Citizen
Ageing does manifest with time and we all age gradually over the years. As we pass 60 years, our body undergoes certain changes which includes structural and hormonal both. What more naturally comes with it is also slow metabolism, a drop in appetite, decreased digestive health and oral problems along with a few common health problems like hypertension, heart disease, diabetes and osteoporosis (especially in women) by some.
It becomes important for them to concentrate on their health to avoid chronic diseases in near future. Nutrient dense meals which are easy to chew and swallow as well as easy to digest should be the main focus of their diet..
A few quick tips to follow are:
1) Pick up fruits and vegetables. Choose from the high fiber and antioxidant range like broccoli, cluster beans, orange, amla, grapefruit and limit the addition of starchy foods such as potato, sweet potato, yam etc. Turn to soups and salads like Broccoli Soup and Chatpata Chawli and Fruit Salad
2) Stay hydrated by consuming at least 2 litres of water each day. Dehydration causes dizziness, tiredness and constipation.
3) Boost your power with proteins. Dals and pulses cooked with minimal fat and khichdi is one of the healthy vegan pick. Eggs and lean meat occasionally can also be looked upon to make this requirement.
4) Do not miss out on that crucial calcium consumption daily is a must especially for women with osteoporosis. Include dairy products like curds, paneer, butter milk along with a ragi flour, broccoli and greens. For those who are obese, can try low fat dairy products. Try our high calcium recipes like Date and Apple Shake and Rajasthani Pakoda Kadhi.
5) Swap refined foods like maida and semolina with healthy whole grains like jowar, oats, quinoa, barley etc.
6) Munch on nuts and oilseeds which are rich in Omega 3 fats such as walnuts, almonds, flaxseeds etc. Try some healthy options like Walnut Sheera, Flaxseeds Dry Chutney
7) Shun that extra spice from the meal. It can irritate the gut.
8) Fun up your daily meals with fresh herbs like mint leaves, coriander, parsley etc. This will help to make meals pleasing and increase appetite.
9) Dodge out from shopping salty and processed foods such as packaged soups, ready to fry foods such as French fries, tikkis, etc. as they contain high sodium content and can increase risk for hypertension and cardiovascular diseases.
10) Restrict the consumption of fried foods and sweets to not more than a fortnight in limited quantities.
11) Medications may cause change in taste and can lead to decreased appetite and gastric problems. Therefore they can consume easy to digest foods such as oats porridge, cooked vegetables, rice, dals. Bajra Khichdi,
Dahiwali Toovar Dal and Strawberry Yoghurt
12) Find a fitness friend and exercise daily for at least 30 minutes. Brisk walking or yoga can be practiced. Exercise becomes even more important as with increased age, metabolism slows down and less calories are burnt.
23 Nov 15
Garlicky Lentil and Tomato Soup by Tarla Dalal
This unusual soup has been prepared from masoor dal, which is known for being rich in protein and zinc. Tomatoes give it a lovely red tinge whereas onions and garlic impart an enticing aroma. I’ve blended this soup to give it a nice creamy texture without actually adding cream! It’s a great soup, wh ....
26 Nov 12
Paneer Palak Koftas in Makhani Gravy by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
09 May 17
Flaxseeds Dry Chutney, South Indian Flax Seeds Podi by Tarla Dalal
Dry chutney powder, usually made with dals and red chillies, just got healthier in this all-new avtar. The traditional South Indian
recipe has been tweaked to incorporate flax seeds instead of dals.
Some cumin seeds have also been added to the formula to ....
14 Jun 14
Broccoli Soup ( Calcium Rich) by Tarla Dalal
Broccoli is an all-in-one ingredient, which is a good source of nutrients like iron, folic acid, vitamins A and C, along with calcium too. The interesting veggie has a unique flavour and texture, which really please the palate. Once you develop a taste for it, you will want to keep having it often i ....
15 Jun 16
Curd Rice, South Indian Curd Rice Recipe by Tarla Dalal
In South India, the Kheer
and mithai are served at the start of a meal. It is the Curd Rice that comes at the end, as a flavourful and soothing finish to a traditional spread. At the same time, it is also a comforting one-d ....
23 Nov 15
Strawberry and Black Grape Raita by Tarla Dalal
While raitas are usually made with vegetables, you might perhaps have made some fruity attempts with apples or oranges. But, have you ever thought of making a Strawberry and Black Grape Raita? You must try it to believe how fantastic it is! This unusual combination of fruits transforms into a truly ....
31 Aug 16
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness by Tarla Dalal
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
14 Dec 15
Jowar Ragi and Date Porridge ( Baby and Toddler) by Tarla Dalal
A combination of two super grains, flavoured with deliciously sweet and iron-rich dates, the Jowar, Ragi and Date Porridge is a wholesome food that will keep your child satiated and active for at least a couple of hours.
Rich in essential nutrients like iron, protein, calcium and fibre, this p ....
07 Jul 12
Cabbage and Dal Parathas by Tarla Dalal
A great combination of cereals, pulses and vegetables, this balanced dish can be made more nutritious by replacing half the wheat flour with soya flour or nachni flour.
19 Mar 16
Padvali Roti, Gujarati Thin Rotli Recipe by Tarla Dalal
Padvali Roti is a traditional Gujarati roti, which is prepared frequently during the mango season to enjoy with aam ka ras. Although these thin Guajrati rotlis are prepared using just whole wheat flour, like any other roti, the method of rolling and cooking the Padvali Roti in pairs makes them quite ....
14 Mar 15
Moong Dal and Cauliflower Greens Appe by Tarla Dalal
Ever thought of using cauliflower greens to make a mouth-watering snack? Well, here is a unique recipe that uses yellow moong dal and cauliflower greens to make sumptuous appe. Cauliflower greens are a rich source of iron, which helps you stay energetic all day long. Although very easy to make, the ....
02 Jun 15
Low Calorie Spinach Soup by Tarla Dalal
You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Cooking it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This soup is especially recommended for all the weight-conscious ....
20 Aug 11
Chana Dal Pancakes by Tarla Dalal
It has been recently discovered that chana dal is a very beneficial pulse for diabetics as it helps in the utilization of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. This recipe makes use of soaked chana dal mixed with vitamin rich vegetables and ....
15 Feb 17
Low Fat Carrot Halwa, Healthy Gajar Halwa by Tarla Dalal
Everybody loves to savour the traditional flavours of homemade mithais. If it includes a dose of good health, then it becomes all the more desirable and enjoyable, without guilt!
Here is an easy way to make tasty, low-calorie gajar halwa, which is sure to satisfy your sweet tooth. With the rich ....
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