Healthy Eating after 60

Healthy Eating after 60

Healthy Eating After 60 is an important factor to maintain a healthy and peaceful life. Human body changes as  get older, but a balanced diet will help to stay healthy. We should know what to eat and how to keep healthy as we get older.

Whatever our age, it’s important to eat  healthy, balanced diet. This means we should try to eat:

  • plenty of fruit and vegetables – at least 5 portions of vegetables and 2 portions of fruit a day
  • some bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties if we can
  • milk and dairy foods
  • meat, fish, eggs, beans and other non-dairy sources of protein – two portions of fish a week, including a portion of oily fish
  • just a small amount of foods and drinks which are high in fat or sugar

We should select the below foods to stay healthy when we get older:

Food rich in fibre

Eating foods containing fibre could be good for digestion. Constipation tends to become more  as we get older, but fibre-rich foods can prevent constipation and other digestive problems.

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Weight Gain & Weight Loss | Basics on healthy weight and Fat loss.

WEIGHT GAIN & WEIGHT LOSS  of body is an important factor to lead a happy and healthy life.  It is said that Health is Wealth. Also said, Money is lost, nothing is lost, Health is lost,  something is lost. So, We have to follow some rules and regulations in life to lead a healthy life.

Today, I am going to describe some fundamental rules on “WEIGHT GAIN & WEIGHT LOSS. It will teach us to lead a Happy and Healthy life with sound body and thereby LIVE BETTER. These are about physical structure, weight gain, weight loss, and strength. Let us describe step by step.

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Dates

 

Fresh Dates

Dates is a wonderful fruit of amazing health benefits . It is not like raw  fruit  Apple, Orange, Mango Pineapple etc.  It is not only a delicious fruit but also a medicine for many diseases. Despite knowing the benefits of dates from around half a thousand years, even today, the small fruit has not been able to become a place of health conscious list. This Delicious  rare fruit contains plenty of fiber, minerals and vitamins. Especially for people who are suffering from constipation or any type of stomach disorder, this fleshy delicious fruits is the medicine for them.Additionally, the fiber diet works as

a bulk laxative

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Chickpeas

Health  benefits of  Chickpeas.

Chickpeas

Chickpeas is a very healthy food. We can eat Chickpeas in many ways. It is very Delicious and nutritious food. We all know about the quality of raw Chickpeas. But most of us don’t know the Health Benefits of Chickpeas. Every 100 grams of raw Chickpeas  contains about 18 grams Protein,  carbohydrate is approximately 65 grams, only 5 grams of fat, 200 milligrams of calcium, vitamin A ‘is about 192 micrograms and plenty of vitamin B1 and B2. There are also various types of Vitamin, Mineral salt, Magnesium and Phosphorus in Chickpeas. Besides these,there are also many more benefits.

This Chickpeas  is a high protein contained foods . This Chickpeas can be eaten in raw or cooked as curry . The raw grams can be eaten by cooked, excreted or  raw with ginger, very helpful for body. This mixed food can help  body by Protein and microbial antibiotics  simultaneously. It makes humans strong and healthy. And antibiotics fight against any disease. Some of the great qualities of Chickpeas are-

Pulse:

This granules is a nourishing pulse. It is an excellent source of molybdenum and manganese. There are plenty of foliage and food fibers in the gram, along with the protein, tripeytopen, copper, phosphorus and iron.

Reduce the risk of heart disease:

Australian researchers have shown that adding it to the diet reduces total cholesterol and bad cholesterol levels. There are both soluble and odorous food fibers that reduce the risk of heart attack. Fiber, Potassium, Vitamin ‘C’ and Vitamin B-6 help keep the heart healthy. As a result, the risk of heart disease decreases. One study found that 4069 milligrams of Chickpeas per year reduced their risk of heart disease by 49%.

Regulation of Blood Pressure:

A study published in the Journal of American Medical Association shows that the trend of hypertension decreases in young people who eat too much Folic Acid foods. Since there is a good amount of folic acid in the Chickpeas, it is easy to control blood pressure by eating granules. Besides, Chickpeas helps in maintaining the heart health of girls later on.

Blood Transfusion:

Another study found that blood circulation increases in the artery of their feet, which consumes 1/2 cup grams, beans and peas every day. Apart from this, the Chickpeas enhance the efficiency of the arteries of people with ischemic strokes.

Prevent cancer

The Korean researchers have proved in their studies that by taking with more folic acid foods, women can keep themselves free from the risk of colon cancer and rectal cancer. Apart from this, folic acid reduces the amount of blood allergy and reduces the incidence of asthma. And eat grams regularly and stay well.

Different dishes of Chickpeas:

Ramadan:

Popular meal during the Iftar in Ramadan is Chickpeas . In our country, peas are eaten in many ways. It strengthen the body , bone, its role is essential to increase resistance of disease . It contains plenty of potassium which is an essential item for Heart.

Cholesterol:

Chickpeas regularize Cholesterol. Chickpeas reduces unnecessary cholesterol in the body. Most of the fat or oils in grams are polyunsaturated, which is not harmful for the body. Apart from protein, carbohydrate and fat, there are more vitamins and mineral salts.

Removes constipation:

Chickpeas removes constipation. There are also food-fibers in Chickpeas. Fibers cure constipation. Food fiber is not digested. So the amount of feces increases and the closet is soft.

Beneficial in diabetes:

Chickpeas is beneficial for Diabetes. 100 grams of Chickpeas contains 17 gms of protein or protein, 64 g sugar or carbohydrate and 5 gm fat or oil. Glycemic index of carbohydrate is low in Chickpeas. So the sugar in Chickpeas is good for diabetic patients. Each 100 grams of Chickpeas contains 200 gms calcium, 10 mg of iron, and 190 mg of vitamins A. There are also vitamins B-1, B-2, phosphorus and magnesium. All of these beneficial for  the body.

Increase sexual power:

It plays a very important role in increasing sexual power . Grilled dried gram is beneficial for removing old cough or coughs in the airway. Chickpeas leaves as curry is also very beneficial for the body. There is a large amount of dietary fiber , Thin fiber in the diary fiber diet, which removes constipation. So it is not just for Ramadan month, it should be favorite food partner in your 12 months dishes.

Reduces the fat of Blood:

It  reduces the fat of Blood. Most of the fat in this peas is poly unsaturated. This fat is not harmful for the body, but also reduces blood fat.

Removal of the unstable feeling:

Since the amount of Glycemic Index is low in Chickpeas, after eating this grams, unstable feeling of body reduces.

Prevention of disease:

It prevent disease. If raw chickpeas are consumed with raw ginger, it will meet up the demand of Protein and antibiotics of the body. The protein makes humans stronger and healthier and the antibiotic develops resistance to any disease.

Removes Burning:

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Milk

Liquid Milk

Health Benefits of Milk

Milk is called a balanced diet. Because it contains different ingredients which are required for maintaining a good health.

Milk is a pale liquid produced by the mammary glands of mammals. It is the primary source of nutrition for infant mammals (including humans who breastfeed) before they are able to digest other types of food. Early-lactation milk contains colostrum, which carries the mother’s antibodies to its young and can reduce the risk of many diseases. It contains many other nutrients including protein and lactose.

As an agricultural product, milk is extracted from non-human mammals during or soon after pregnancy. Dairy farms produce millions of ton milk around the world and supply to different areas to meet up the requirement of fat and lactose as well as production of different types of delicious foods, Chocolate, biscuit and recipes.   A large volume of milk powder are exported to different countries around the world from New Zealand, Holland, Australia etc. , The ever increasing rise in domestic demand for dairy products and a large demand-supply gap could lead to India being a net importer of dairy products in the future. The United States, India, China and Brazil are the world’s largest exporters of milk and milk products.China and Russia were the world’s largest importers of milk and milk products until 2016 when both countries became self-sufficient, contributing to a worldwide glut of milk. Throughout the world, there are more than six billion consumers of milk and milk products. Over 750 million people live in dairy farming households.

Characteristics of Milk.

Composition – proteins, lipids, lactose, minerals, vitamins, enzymes, etc.

solids-not-fat (SNF): proteins, lactose,minerals, acids, enzymes, vitamins. It is the total solids content minus the fat

  • The biological function of milk is to supply nutrition and immunological protection to the young mammal. In some species, milk is the only food consumed for weeks or months. Therefore, it must furnish all nutritive requirements for maintenance and growth, such as energy, amino acids, minerals, and vitamins. It is also called a balanced diet which contains each ingredient required for a man to be alive.
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    Healthy Breakfast

    Healthy Breakfast

    What does Healthy Breakfast mean?

    A =&0=&. … Most health professionals would recommend =&1=& a =&2=& filled with protein, fiber, and =&3=& carbohydrates. Eggs, oatmeal with nuts or fruit, yogurt, cottage cheese, or a balanced meal-replacement shake.

    Healthy Breakfast and its importance

    Healthy Breakfast is an important thing. There is a strong and close relationship between adequate calorie for a man and Healthy Breakfast to maintain a healthy life and live better.  If a man start his morning with a healthy diet or breakfast, he can perform the best and achieve his goal keeping his health and brain in order and strong.

    How much Calories Should You Eat Per Day

    An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week.

    However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

    What Are Calories?

    A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. In order to lose weight, you need to eat fewer calories than your body burns each day.

    Calorie according to age , weight  and profession

    Suppose:

    MALE—————50 YEARS

    WEIGHT…………150  POUNDS

    HEIGHT………….6 FEET.

    PROFESSION……MODERATELY ACTIVE.

    CALORIE REQUIRED = 2447 UNIT.

    NOTE: 1 KG = 2.2046 POUND.

    Ideal Calories for a Day.

    Many Nutritionists recommend consuming 45 percent to 65 percent of your total daily calories from carbohydrates and 10 percent to 35 percent from protein. The remaining 20 percent to 35 percent of your calories should come from fats. Your breakfast should include all three macronutrients in about the same proportion, If you want a boost of protein, your breakfast calories could include 30 percent protein, 50 percent carbs and 20 percent fats. In that scenario, a 500-calorie breakfast would consist of 150 calories from protein, 250 from carbs and 100 calories from fat.

    Healthy Breakfast Recipes.

    Below are  some healthy breakfast you can eat in the morning.

    Eggs

    Fried Egg.

    Eggs are healthy and delicious. Eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.  Egg yolks contain antioxidants help prevent eye disorders like cataracts and macular degeneration  Eggs are very important for brain and liver health  Eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL and improving insulin sensitivity.  What’s more, three large eggs provide about 20 grams of high-quality protein.

    Oatmeal

    Cooked Oatmeal

    Oatmeal is the best breakfast choice for cereal lovers.  It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol   Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure.  One cup of cooked oatmeal contains about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast.  To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

    Nuts

    Nut

    Nuts are tasty, satisfying and nutritious. They’re a great addition to breakfast because they are filling and help prevent weight gain.  Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them. In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds.  Nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation. All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat. Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels. Oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.

    Green Tea

    Green Tea

    Green tea is one of the healthiest beverages. It contains caffeine, which improves alertness and mood, along with raising metabolic rate . Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee. Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels .It also contains an antioxidant, which may protect the brain, nervous system and heart from damage.

    Fruit

    Fruit

    Fruit can be a delicious  breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type. Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C. Fruit contains high fiber and water content . Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
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    Pomegranate

    Pomegranate

    Pomegranates are   among the healthiest fruits on earth.

     

    It is found almost all over the world particularly tropical & cold region This fruit is a shrub that produces a red fruit. Categorized as a berry, this fruit is about 5-12 cm (2-5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

    The skin of this fruit is thick and inedible, but there are hundreds of edible seeds called arils within.

    The arils are what people eat, either raw or processed into pomegranate juice.

    Pomegranate Arils (seeds)

    The pomegranate, botanical name Punica granatum, is a fruit-bearing deciduous shrub or small tree in the family Lythraceae that grows between 5 and 8 m tall.

    Pomegranate Tree with fruit

     

    This fruit originated in the region of modern-day Iran.

    Today, it is widely cultivated throughout the Middle East and Caucasus region, north and tropical Africa, the Indian subcontinent, Central Asia, the drier parts of and parts of the Mediterranean Basin.It is also cultivated in parts of Arizona and California.In recent years, it has become more common in the commercial markets of Europe and the Western Hemisphere

    Many studies have shown that they have incredible benefits for your body, and may lower the risk of all sorts of diseases.

     

    12 Health Benefits of Pomegranate

    1. Important Nutrients

    Pomegranates have an impressive nutrient profile:

    One cup of arils (174 grams) contains :

    • Fiber: 7 grams.
    • Protein: 3 grams.
    • Vitamin C: 30% of the RDA.
    • Vitamin K: 36% of the RDA.
    • Folate: 16% of the RDA.
    • Potassium: 12% of the RDA.

    The pomegranate arils (seeds) are  very sweet, with one cup containing 24 grams of sugar, and 144 calories.

    However, where pomegranates really shine is in their content of powerful plant compounds, some of which have potent medicinal properties.

    They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.

    1. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

     

    There are two unique substances in pomegranates that are responsible for most of their health benefits.

    Punicalagins

    Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate.

    They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea .

    Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

    Punicic Acid

    Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils.

    It is a type of conjugated linoleic acid with potent biological effects.

    It contains punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.

     

    1. Pomegranate Has Impressive Anti-Inflammatory Effects

    Chronic inflammation is among the leading drivers of many killer diseases.

    This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.

    Pomegranate has potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

    Studies have shown that it can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells .

    One study in diabetics found that 250 ml of pomegranate juice per day for 12 weeks lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively .

    1. Pomegranate May Help Fight Prostate Cancer

    Prostate cancer is the most common type of cancer in men.

    Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction, and even induce apoptosis (cell death) in cancer cells . The PSA (prostate specific antigen) is a blood marker for prostate cancer.

    Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.

    Interestingly, a human study found that 237 ml (8 oz) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months, which is huge .

    Pomegranate May Also be Useful Against Breast Cancer

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    Cleanse colon

    How to cleanse toxins & waste from your colon

    Cleanse your Colon

    Cleanse colon by Kefir You probably never thought about it, but EVERYTHING you consume comes in contact with your intestines. Over time, toxins and waste will build up and cause an assortment of health issues including constipation, diarrhea, irregular bowel movements, weakened immune system, and low energy.

    The colon is part of the digestive system and you probably know that there are a wide variety of benefits from having a healthy digestive system. Colon cleanse supporters believe that the main purpose of colon cleanse is to eliminate accumulations of toxins and improving the absorption of nutrients into your body

    You don’t have to do a colonoscopy in order to get rid of the toxins inside your body. There is a simpler way that asks for only 2 ingredients: Kefir and Flaxseed.

    kefir (Curd)Cleanse colon Kefir (Curd)

    Kefir is a fermented drink usually made with milk and “grains” that are beneficial living organisms. It is also a complete source of protein with many essential amino acids, minerals, and valuable B vitamins.

    Kefir is safe to use for people who are lactose intolerant but can be made from fruit juice, coconut water, coconut milk, rice milk, almond milk, and more.

    According to Healthy and Natural World:

    “What’s good about kefir is that it contains several major strains of friendly bacteria and beneficial yeasts. These probiotic organisms help to cleanse the intestine, help balance the intestinal flora and destroy pathogens such as E-coli and parasites. Kefir helps to restore your digestive system, relieves inflammatory bowel disease and helps to boost your immune system.“

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    Okra

     

    Okra ( Lady's Finger)
    Okra

    Nutrition:  

    Okra is a very nutritious and healthy  vegetable. It is  also known as “lady’s finger”, and one of the popular nutritious vegetables Eastern Countries. This vegetable is usually eaten while they are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous nature.

    Botanically, okra is a perennial flowering plant belongs to the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.

    Size,Plantation & Storage:

    The okra plant bears numerous dark green colored fruit measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits.  When matured the fruit is dried naturally and the black small seeds inside the Okra is taken and preserved carefully for sowing. Usually, the ground is to be kept dry and not under water for growing well. In wet or watered land this plant does not grow even destroyed.

    Fresh, immature okra pods can be readily available in the stores all around the year. The pods feature attractively rich green-color and have neutral flavor. In the store, look for crispy, immature pods and avoid those with over-ripen, sunken appearance, discolored spots, cuts and mushy.

    Once at home, eat them while they are fresh to obtain full benefits of vitamins and anti-oxidants. They may also stay well for 1-2 days when placed inside the refrigerator.

    Health benefits:

  • Okra is among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources ofdietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
  • These are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation This vegetable is advised by doctors who have constipation problem.
  • Okra composes healthy amounts ofvitamin A, and flavonoid anti-oxidants such asbeta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  • Fresh Okra are the good source offolates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  • These are also an excellent source of anti-oxidant vitamin,vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.
  • They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts ofvitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  • These are also good source of many important minerals such as iron, calcium, manganese and magnesium.
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