Eating Well After 60: Simple Nutrition Rules for Seniors

After 60, the body needs fewer calories but more nutrients — a tricky equation when appetite is fading. These simple rules help.

Protein at every meal: dal, curd, paneer, eggs, sprouts or fish. Protein preserves muscle, which preserves independence.

Calcium and vitamin D: milk, ragi, sesame and safe morning sunlight protect ageing bones.

Fibre, gently: vegetables, fruits and whole grains prevent constipation — increase gradually with plenty of water.

Small, frequent meals: five small meals beat three large ones when appetite is low.

Hydration by the clock: thirst signals weaken with age. Offer water, buttermilk or soup at regular times, not on demand.

Mind the salt and sugar: blood pressure and diabetes control start in the kitchen. Flavour with herbs, lemon and spices instead.

Make meals social: seniors eat better with company. A shared meal is nutrition for the body and the heart.