{"id":58999,"date":"2021-06-11T09:19:57","date_gmt":"2021-06-11T03:49:57","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=58999"},"modified":"2025-07-03T16:15:24","modified_gmt":"2025-07-03T10:45:24","slug":"diet-for-healthy-aging-by-clinical-nutritionist-shrutika-kelaskar","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/11\/diet-for-healthy-aging-by-clinical-nutritionist-shrutika-kelaskar\/","title":{"rendered":"Anti-Aging Food Diet Tips For Healthy Aging By Clinical Nutritionist Shrutika Kelaskar"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Aging is a natural process, and keeping yourself healthy as you age is essential. While eating nourishing foods is a must in all stages of life, it becomes crucial as you start aging. Therefore, it is necessary to incorporate vital nutrients that can help the body function properly and improve the quality of your life. A balanced diet and regular physical exercise can go a long way in boosting your mental health and energy levels, increasing resistance to illnesses. <\/span><\/p>\n<h2><b>Benefits of anti-aging foods<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of consuming anti-aging foods are plenty. Foods rich in antioxidants can combat free radicals that contribute to premature aging. Therefore, consuming such food can reduce anti-aging signs. Anti-aging foods comprise vitamins, ellagic acid, and collagen boosters that keep your skin youthful. With increasing age, the collagen in the middle layer of the skin, responsible for keeping skin plump, depletes. Foods with vitamin C can help the skin glow naturally.<\/span><\/p>\n<h2><b>Creating a healthy anti-aging diet plan\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the tips and guidelines that you can follow to create a healthy diet plan consisting of anti-aging foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As we age, loss of appetite is common, as caloric needs and sense of smell and taste decrease. So it is good to include some nutrient-dense food such as vegetables, fruits, nuts and seeds, beans and lentils, whole grains, lean protein and low-fat dairy. One must limit fried, processed and refined foods as they can increase your risk of severe health conditions, including diabetes, cholesterol, obesity, heart attacks and strokes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate fiber-rich foods in every meal to avoid constipation and maintain a healthy digestive system. Soluble fiber is known to keep your cholesterol levels in check.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated. Consider drinking alternatives such as vegetable juices, soup, green tea, coconut water, and water-rich fruits such as watermelon and muskmelon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Including whole grain foods, such as oatmeal, whole wheat bread and pasta, and brown rice, can help keep inflammation at bay. They also contain vitamin B compounds &#8211; riboflavin and thiamine, essential components for the skin.<\/span><\/li>\n<\/ul>\n<h2><b>Add these anti-aging foods\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the foods that have anti-aging properties and can be incorporated into your daily meals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong><i>Amla <\/i><\/strong><span style=\"font-weight: 400;\"><strong>\u2013<\/strong> Also known as Indian gooseberry, <\/span><i><span style=\"font-weight: 400;\">amlas <\/span><\/i><span style=\"font-weight: 400;\">are power-packed with vitamin C, which helps slow down the aging process. <\/span><i><span style=\"font-weight: 400;\">Amla <\/span><\/i><span style=\"font-weight: 400;\">helps reduce cell damage and protects the body from free radicals (oxidation).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Omega 3 \u2013<\/strong> Omega 3 is a vital nutrient for optimal health and an essential fatty acid that the body cannot make alone. It is also necessary for immunity, brain and eye functions and inflammatory responses. Omega 3 foods include fatty fish (salmon), nuts and seeds such as walnuts and flaxseeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Avocado \u2013<\/strong> Avocado is one of the best anti\u2013aging fruits high in oleic acid, a substance that reduces inflammation. Avocado also contains vitamins K, C, E and A, which prevent the negative effects of aging by maintaining your skin health.0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Watermelon seeds \u2013<\/strong> Watermelon seeds contain zinc, which slows down the aging process because of their ability to do protein synthesis, cell division and repair. It also has magnesium (140% daily requirements), copper, manganese and potassium, and these nutrients contribute to strengthening bones and mineral density.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Yogurt \u2013<\/strong> Yogurt is rich in calcium, which helps manage osteoporosis, and contains good bacteria that help maintain gut health.<\/span><\/li>\n<\/ul>\n<p><b>Anti-aging diet chart<\/b><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Days of the week\u00a0<\/b><\/td>\n<td><b>Time of the day<\/b><\/td>\n<td><b>Food combination<\/b><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Sunday<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Chicken sandwich (4 slices of bread) + 1 cup skimmed milk<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">(1\/2 cup) pomegranate<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Veg pulao rice (1.5 cups) + 1 cup soybean curry + (1\/2 cup) low fat curd<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 cup black or green tea + 2 biscuits<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Flatbreads + Ladyfingers (1\/2 cup)<\/span><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Monday\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Flatbreads+ 1 cup egg curry (2 eggs)<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Almond milkshake with dark chocolate (1 glass)<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Flatbreads +(1\/2 cup) salad + Salmon curry (180 grams fish)+ (1\/2 cup) cabbage<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1\/2 cup kale + pecan salad<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Tomato dish + Flatbreads (1\/2 cup)<\/span><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Tuesday<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Rice dosa + Brussel sprouts (1\/2 cup)<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 glass blueberry milkshake<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">(1\/2 cup) rice+ kidney beans curry 1 cup + (1\/2 cup) cucumber salad + Ladyfinger <\/span><i><span style=\"font-weight: 400;\">sabzi <\/span><\/i><span style=\"font-weight: 400;\">(1\/2 cup)<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">A cup of chicken bone soup\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Wheat dosa + 1 cup bitter guard <\/span><i><span style=\"font-weight: 400;\">sabzi<\/span><\/i><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Wednesday<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Moong dal + Tomato chutney + skimmed milk<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 oranges<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Flatbreads + Grilled chicken (150 grams) + kale salad with olive oil<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Brown rice flakes <\/span><i><span style=\"font-weight: 400;\">poha<\/span><\/i><span style=\"font-weight: 400;\"> with nuts<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Wheat <\/span><i><span style=\"font-weight: 400;\">upma<\/span><\/i><span style=\"font-weight: 400;\"> 1 cup + (1\/2 cup) green beans dish<\/span><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Thursday\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Mushroom Paratha + tomato chutney.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Yogurt with a cup of grilled vegetables\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\"> Rice + Flatbreads + Fish masala (180 grams)<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Avocado milkshake<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Flatbreads + a cup of mixed veg curry<\/span><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Friday<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Idlis + sambar (1\/2 cup) + green chutney + egg whites<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">A glass of walnut milkshake with dark chocolate\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Cup of rice + Flatbreads + 1 cup soybean curry + (1\/2 cup) low fat curd + Ladyfingers (1\/2 cup).<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 cup skimmed green tea + 2 whole grain biscuits<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Flatbreads with a cup of ridge gourd <\/span><i><span style=\"font-weight: 400;\">sabzi<\/span><\/i><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"5\"><span style=\"font-weight: 400;\">Saturday<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Breakfast\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Paneer Paratha + green chutney<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mid-morning<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Pink grapefruit<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Lunch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">(1\/5 cup) rice + chicken curry (150 grams)+ Spinach <\/span><i><span style=\"font-weight: 400;\">sabzi <\/span><\/i><span style=\"font-weight: 400;\">(1\/2 cup) + (1\/2 cup) low fat curd.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Evening<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 cup roasted beetroot cucumber salad<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dinner<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Wheat <\/span><i><span style=\"font-weight: 400;\">upma <\/span><\/i><span style=\"font-weight: 400;\">+ (1\/2 cup) green beans <\/span><i><span style=\"font-weight: 400;\">sabzi<\/span><\/i><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">Incorporate a balanced diet rich in antioxidants, omega-3 fatty acids, and collagen-boosting nutrients. Avoid processed, refined, and fried foods, alcohol, or raw meat. This diet will support your overall health, help slow down the process of aging, and maintain youthful energy.<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">As we age, it is common to experience a loss of appetite due to decreased caloric needs and diminished senses of smell and taste. Therefore, it is beneficial to incorporate nutrient-dense foods into your diet.<\/li>\n<li aria-level=\"1\">Stay hydrated by considering alternatives such as vegetable juices, soups, green tea, coconut water, and water-rich fruits like watermelon and muskmelon.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Additionally, try adding amla, yogurt, and avocado to your meals.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>You may also be interested in the following blogs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a 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While&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":59002,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4234,833,4231],"tags":[525,2587,213,2585,2586],"class_list":["post-58999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-diet-and-nutrition","category-tips-facts","tag-green-vegetables","tag-greens","tag-healthy-diet","tag-healthy-living","tag-nutritious-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anti-aging Food Diet Tips for Healthy Aging<\/title>\n<meta name=\"description\" content=\"Aging is a natural process but certain diet changes can healthify the process. 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