Since a wide range of recommendations for balanced diet and healthy eating is available these days, it at times creates confusion among people. Hence it is better to understand the basic principles of healthy eating

As we grow old, we tend to suffer from many age-related conditions and diseases. But some of them are preventable. Some of the age-related conditions and diseases can be avoided by taking healthy and balanced diets regularly from the early age.

Balanced diets have long-term health benefits. Regular intake of balanced diets in the early age can prevent cardiovascular diseases. This also saves us from becoming malnourished or obese during the old age.

Giving our body the right nutrients and maintaining a healthy weight can help us stay active and independent. As we grow old, the definition of healthy eating and balanced diets also change a little. As we grow older, our metabolism slows down. So we need fewer calories than before and our body needs more of certain nutrients. So, we have to choose foods that give us the best nutritional value.

Since there is a wide range of recommendations for balanced diet available these days, this at times creates confusion in general public.

Therefore, one should have proper knowledge about the principles of healthy and balanced diet.

A healthy eating lifestyle includes three meals a day and light snacks in the morning, afternoon or evening. Drinking water regularly during the day even if we are not thirsty, moving around with brief walks and checking weight once a month to ensure it is maintained are some of the basic practices one should follow.

Unintentional regular weight loss and reduced physical performance may be the signs of poor nutritional status with the increasing age. A healthy diet includes intake of ample amount of fruits and vegetables, milk and dairy products, starch, meat, fish, egg and water. Consumption of fat, sugar and salt must be limited.

Consumption of fruits and vegetables (excluding potato family), at least fiver portions per day (1 portion weighing approximately 80-100 grams, the size of a fist or two full tablespoon), should be maintained.

Fruits and vegetables offer an incredible variety of flavours and are rich in vitamins and minerals. They have a protective role in the prevention of diseases such as cancer, cardiovascular diseases, obesity and diabetes. It must be noted that fruit juices cannot replace the whole fruit.

Milk and dairy products (such as yogurt and cheese, but not butter and cream products) are good for health. They should be taken three portions a day by adults while four portions a day are recommended for the old adults. One portion is equivalent to 1 glass of milk, 30 grams of cheese, around 125 grams of yogurt.

Dairy products are important source of calcium and vitamin D which are essential for the construction of bone tissue and its maintenance. Calcium also plays an important role in muscle contraction and blood coagulation, hence people, especially the older people, should maintain appropriate intake of calcium-rich food.

Intake of starch also should be maintained according to the appetite. Bread and bread products, cereals and cereal products (rice, wheat, barley, oats, rye), potatoes and legumes (lentils, beans, chick peas) are good source of starch.

These foods provide us with “complex carbohydrates” which unlike simple carbohydrates from sweet foods (sugar, sugary drinks, confectionery, pastries and dairy desserts) provide with energy that the body is able to use gradually. Contrary to what

is commonly believed, starchy foods do not make us fat.

Meat, fish and eggs should also be made part of our regular diet. One to two portions per day (100 g of meat and two eggs) provide us with necessary protein and iron required for our body. Fish provides us with essential fats like Omega 3 which plays a crucial role in protecting our cardiovascular system.

Vegetarians can obtain the required amount of protein from eggs and dairy products (especially cheese). People who do not consume any animal products may be at risk of serious vitamin B12 deficiency leading to severe anaemia.

Water is the most essential part of our body, hence once should drink around 2.5 litres per day.

Fat, sugar and salt should be avoided. Excessive fat and sugar intake eventually increases the risk of weight gain.

High intake of fat, sugar and salt is known to cause cardiovascular diseases. Unsaturated fat from vegetable oils such as olive and sunflower oil, fatty fish (mackerel, salmon and sardines) and fruit oils (avocado, nuts and hazelnuts) are recommended. While buying food, it should be noted it should not contain fat more than 10 per cent. Intake of salt should be limited to less than five grams per day.

Elderly people can enjoy sweet products once in a while (for example jam with bread during breakfast). However, consumption of sweet fruits instead of other sweet products is recommended.

General healthy population should try their best to follow the above recommendations.

Nepal is on the verge of dramatic population ageing and like the old saying “you are what you eat”, we can avoid many lifestyle associated diseases while we grow old. But we have to act now.

A healthy balanced diet combined with proper exercise may be the ultimate key to healthy ageing.

Chhetri is president of Nepalese Society of Gerontology and Geriatrics