As you get older, your body’s energy needs drop and demands for nutrients increase. While aging is inevitable, many of the degenerative changes that prevail past middle age can be easily prevented. Recent medical research confirms that good nutrition can prevent, or slow, conditions such as osteoporosis, diabetes and heart disease. Proper nutrition is an important part of any ‘aging well’ strategy. Lets now figure our these changing needs.

Changing Needs: A person’s body composition changes with age; muscle mass decreases due to disuse and fatty tissue increases. The metabolism slows down and fewer calories are required. A 50-year-old who needs 1,800 calories a day will require 1,440 at the age of 70.

People who fail to cut on food intake are likely to gain weight. With increasing age, the body is less efficient in absorbing some nutrients. An older person will need extra amounts of the following essential nutrients:

. Calcium to prevent osteoporosis and maintain healthy bones. Include sesame and mustard seeds, leafy greens, figs, milk and milk products and fish in your diet.

. Vitamin D, needed in order to absorb the calcium. Fish oil is the best source of Vitamin D. Ghee, butter and eggs also contain a small amount of Vitamin D. The best natural source is sunlight.

. Vitamin B12 to build red blood cells and maintain healthy nerves. Eat dairy products, meat, shrimps and eggs.

. Zinc to help compensate for lowered immunity. Cereals, nuts and oilseeds are important sources of Zinc.

. Potassium, especially in the presence of high blood pressure or the use of diuretic drugs. Pulses like green gram, cow’s peas, red gram, black gram and vegetables like lotus stems and sword beans are rich in potassium. Other good sources are legumes, leafy vegetables and fruits like bael, sweet limes, peaches and apricots.

. Folic Acid, B vitamin, used to make DNA and red blood cells, will help lower blood levels of homocysteine, a compound in the blood associated with an increase risk of heart disease. Pulses and legumes such as Bengal gram and green gram are rich sources. Green vegetables, cluster beans, spinach and mint are valuable sources. Others include gingelly seeds and meat.

. Fiber to prevent constipation. Include all vegetables, fresh fruits and whole grain and cereals.

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