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Smart Nutrition for Grandparents

Smart Nutrition and Diet Tips
- Do not skip breakfast. It is the most important meal of the day as you need it to replenish the energy reserves used up overnight.
- Eat foods that are high in fibre to avoid intestinal problems like constipation. They might also help lower your cholesterol and blood sugar levels. High fibre foods include wholegrain bread, high-fibre cereals, fruits, vegetables, beans and nuts.
- As you age, your body needs fewer calories, especially if you are not very active. Choose lean meat, fish or chicken without skin to lower the amount of fat in your meals and thus the calories.
- Intake of saturated fats and trans fats should be reduced. Avoid trans fats especially because they not only increase total cholesterol and bad cholesterol (LDL) but also reduce good cholesterol (HDL) that is good for heart health. So avoid deep fried foods, shortenings and margarine, unless declared trans fats free.
- Avoid snacks that are high in fat or sugar, like cakes, candies, chips, soft drinks etc. Instead, keep nutritious snacks like dried apricots, whole wheat crackers, low fat dairy products and vegetable sandwiches on hand to eat in small quantities between meals if you are hungry.
- Get your daily dose of Calcium. Have at least three glasses of low-fat milk or equivalent dairy products every day to keep your bones stronger.
- Avoid salty foods. If you are over 50, it is recommended not to have more than 2 - 3 teaspoons of table salt per day. This includes any salt you sprinkle on food as well as that is added while cooking and that which is hidden in processed foods.
- Potassium can help counter the effects of table salt on your blood pressure, so have potassium-rich foods like leafy vegetables, tomatoes and bananas
- Drink water. You may feel less thirsty as you grow older, but your body still needs the same amount. Unless your doctor tells you to drink less because of heart or kidney problems, drink at least 8-10 glasses daily. Healthy beverages like milk, milk shakes, pure fruit juices can also be taken and they count towards your daily water intake.

The table on the right shows the calorie requirements for those who are over 50 years of age, according to lifestyles. (Source: The National Institute on Ageing, US National Institutes of Health)
Remember, the more active you are, the more you can eat without gaining weight. Unless your doctor warns against it, you should get at least 30 minutes of moderate exercise every day.