6 Foods that slow the aging process

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Foods that slow down the aging process

1. Turmeric

2. Pumpkin seeds

3. Oily fish

4. Berries

5. Coffee

6. Nuts and seeds

The brain is a big deal. It controls all of your senses, cognitive responses, memory and learning. All of your organs, including the heart and lungs, depend on it. 

It's important to keep your brain healthy and functioning. Brainstorming puzzles aren’t enough to keep your brain in top shape. They do help, but your brain also needs the right nutrients.

Every meal that you eat has a significant impact on your health. Almost every food that benefits your brain will also prevent premature aging and prolong the aging process.

Here are the foods that do both.

1. Turmeric increases lifespan

Turmeric has become very popular for its numerous health benefits. This spice offers a number of benefits for the brain, lungs, liver, digestive tract, skin and more.

Turmeric contains a very important ingredient called curcumin. This is basically the active ingredient in turmeric. It's what gives it its yellow-orange color.

Curcumin is able to cross the blood-brain barrier and enter into your brain to feed its cells. 

Curcumin is an anti-inflammatory, antiseptic and antioxidant compound that has been linked to positive effects on the whole body.

Inflammation is thought to be a cause of all disease. Turmeric is as effective as many pain medications to reduce inflammation.

This may help to prevent, treat or slow down the progression of many diseases that can cut our lives short.

Curcumin has been a great help for people with Alzheimer’s disease. 

It may also improve their memory. It does so by clearing the amyloid plaques - which are a characteristic of Alzheimer’s disease. 

If you’ve been struggling with depression, drinking a turmeric latte may actually help. 

Curcumin compounds in turmeric boost serotonin and dopamine. Both of these hormones are necessary to improve your overall mood. Depression is linked to a shortage of these important neurotransmitters. 

There are cultures that strongly recommend drinking turmeric milk at night. It sounds like there’s actual benefit to this.

Your brain has a growth hormone called neurotrophic factor. It makes brain cells grow. Curcumin boosts this growth hormone and helps your brain cells to thrive. 

Drinking turmeric tea can help you to keep your belly lean. We know that body fat - especially belly fat - is a major risk factor for cardiovascular disease.

Add a pinch of turmeric the next time you make mash potatoes. Maybe even add it to your smoothie. Your body will thank you later!

2. Pumpkin seeds improve your health

Pumpkin seeds are much more than tasty snacks to munch on. They also offer amazing health benefits for your brain and your body.

Their powerful antioxidants protect both your brain and body from the damage caused by free radicals. Free radicals are generated through oxidative stress.

Oxidative stress is the general wear and tear that our cells go through on a daily basis. It's what leads to cellular aging.

Antioxidants, like those in pumpkin seeds, help to counteract this process.

Pumpkin seeds are also rich in zinc, magnesium, iron, and copper. All of these minerals are essential for the healthy functioning of your body.

Zinc, magnesium and copper are extremely important for your health.

Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of diseases like Parkinson’s disease, Alzheimer’s disease and depression.

You'd be wrong if you thought that magnesium was less important. You need this mineral for good brain function in areas like memory and learning capacity. The deficiency of magnesium has been linked with depression, migraines, and epilepsy.

Eat more pumpkin seeds to increase your consumption of copper because it is also essential for a healthy body. Copper helps to control nerve signals and its deficiency may cause neurodegenerative diseases like Alzheimer’s.

One of the most important things that we all start to struggle with as we age is concentration. If you’ve been finding it difficult to concentrate or have regular brain fog, eat foods that are high in essential minerals like pumpkin seeds to prevent deficiency in these important elements.

3. Oily fish has nutrients that we need

Fatty fish or oily fish is a good source of omega-3 fatty acids. Sardines, salmon, and trout are particularly rich sources of omega-3.

About 60% of our brain is made of fat. Half of this is the omega-3 kind of fat. Omega-3 is used by the brain, heart, blood vessels and lungs to work properly.

This includes memory and learning. Omega 3 might also slow age-related mental decline besides preventing Alzheimer’s disease.

Include oily fish in your diet if you want to keep depression away. Studies have found that a lack of omega-3 may trigger symptoms of depression. 

People who ate broiled or baked fish regularly had more gray matter in their brains. Gray matter plays a crucial role in your intelligence because it contains nerve cells that control memory, decision making and emotions.

Omega 3 is anti-inflammatory and therefore helps the lungs and heart to pump blood throughout your body. It thins the blood.

The anti-inflammatory effects of omega 3 explain why it is recommended that athletes take it to prevent joint injuries.

You can also get omega-3 from soybeans, flax seeds and nuts.

4. Berries reduce cellular damage

Berries are rich in flavonoid antioxidants. They are good for every cell in your body because they help to reduce oxidative stress (which occurs naturally over time and leads to cellular damage) and inflammation (which is thought of to be the root of all disease).

Berries contain four types of antioxidants: anthocyanin, catechin, caffeic acid and quercetin.

The four types of antioxidants in berries

1. Anthocyanins

2. Catechins

3. Caffeic acid

4. Quercetin

All of these antioxidants fight off damage caused by free radicals. These compounds improve communication between brain cells and help them to form new connections by increasing plasticity (the ability to change and adapt).

Berries may help you to delay or reduce age-related neurodegenerative disease. This is done by boosting memory function.

Make sure to add blueberries the next time that you make oatmeal.

5. Coffee

Who can honestly function without a nice and warm cup of morning coffee? Drinking coffee actually has many health benefits. If you’re already a coffee lover, you’ll appreciate it more after reading this.

Coffee is good for your whole body! It contains antioxidants (the same ones that prevent cellular damage) and caffeine (which helps the body to clear damaged tissues through a process called autophagy).

Both of these things assist your cognitive and physical function.

Do you know how caffeine in coffee or tea affects your brain?

Experts say that the caffeine in coffee keeps the brain alert by blocking the hormone adenosine. Adenosine is a chemical messenger that makes us feel sleepy.

Caffeine also boosts serotonin, a neurotransmitter responsible for uplifting your mood. 

6. Nuts and seeds 

Nuts and seeds have the omega 3 essential fatty acids that give fish its beneficial properties. They also have the antioxidants that make berries and coffee so healthy.

Eating nuts daily leads to better cognitive functioning in your later years.

Many studies link Vitamin E to improved cognitive function and lowered risk of Alzheimer’s disease. Nuts and seeds are some of the best dietary sources of this essential vitamin.

Vitamin E is known to look for and counteract free radicals that damage cells all over the body. This is why it is often used in creams to rejuvenate the skin.

Nuts like cashews, walnuts and almonds are very beneficial.

More from Sparkle Purpose:

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18 Natural ways to get clear and glowing skin

Disadvantages of eating only fruits and vegetables

You can't eat them on their own.

Fruit and vegetables are extremely healthy. The fiber keeps your digestive system in check, cleans out toxins and feeds good gut bacteria. Spinach, lettuce, blueberries, peaches, bananas, lemons, grapes, and avocado are super foods.

These plant foods have almost all of the vitamins, minerals, electrolytes, antioxidants and other plant compounds that you need to be healthy.

In fact, a fruit-only diet helps you to lose unhealthy weight in a matter of days. Any balanced diet is incomplete without fruit and vegetables. They are the opposite of junk food.

There isn't a single food that you can eat outside of moderation, though. Even too much water will damage your health. Green leafy vegetables like bok choy and even fruit salad have their own disadvantages if you eat too much of them.

If fruit and vegetables are so good for you, how can they damage your health if you eat too much of them? Is your health negatively affected when you don't balance fruit and vegetables with other healthy food?

Disadvantages of eating only fruits and vegetables

1. Low in fat, protein, iron and zinc

2. Low in calories

3. Decreases appetite

4. Digestive issues like diarrhea, bloating and gas

5. Should not be eaten before, during or after exercise

6. Limited mineral (calcium and iron) absorption

7. Risk of disease contamination and pesticide residues

8. Increased risk of kidney stones

Eat other foods for balance.

1. Low in fat, protein, iron and zinc

Fruit and vegetables are low in fat

You need 44 - 77 grams of fat per day. 

That equates to 13.3 kilograms (or over 29 pounds) of bananas, 26 kilograms (or over 57 pounds) of apples, 49 kilograms (over 108 pounds) of potatoes, or over 18 kilograms (over 39 pounds) of carrots. This would be needed to reach the bare minimum of 44 grams of fat.

Compare that to less than 83 grams (under 3 ounces) of nuts, 414 grams (under 15 ounces) of eggs, or 327 grams (under 12 ounces) of salmon.

It is clear to see that you will run into a fat deficiency if you eat fruit and vegetables without another good source of fat.

Fat deficiency can lead to the following health problems:

1. Hunger

2. Dry skin

3. Hormonal imbalances

4. Poor temperature regulation

5. Extreme mental fatigue

6. Mental decline

7. Depression

Eat enough fat every day.

Low in protein

You have a minimum requirement of 46 - 56 grams of protein per day.

That equates to 4.6 kilograms (over 10 pounds) of bananas, 17 kilograms (over 37 pounds) of apples, 2.2 kilograms (over 4 pounds) of potatoes or more than 4.4 kilograms (over 9 pounds) of carrots. This is the bare minimum of protein intake per day.

Compare that to 220 grams (under 8 ounces) of nuts, 365 grams (under 13 ounces) of eggs or 225 grams (under 8 ounces) of salmon.

Protein deficiency can lead to:

1. Edema (swollen, puffy skin)
2. Fatty liver
3. Brittle skin, hair and nails
4. Muscle loss and muscle weakness
5. Bone fractures
6. Stunted growth
7. Increased frequency and severity of infections
8. Increased appetite (despite increased food intake)

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Low in iron and zinc

Key minerals like iron and zinc are extremely important for your overall health. They are most common in protein-rich foods like meat, fish, eggs, dairy, nuts, beans, legumes, seeds and lentils. Notice that fruit and vegetables are not the best sources of iron and zinc.

Iron deficiency can lead to:

1. Extreme tiredness and fatigue

2. Paleness

3. Shortness of breath

4. Headaches and dizziness

5. Heart palpitations

6. Skin and hair issues

7. Tongue and mouth issues

8. Restless legs

9. Brittle, spoon-shaped nails

10. Unusual cravings

11. Anxiety

12. Cold hands and feet

13. Frequent infections

Eat enough protein-rich food.

Zinc deficiency can lead to:

1. Growth retardation

2. Loss of appetite

3. Impaired immune function

4. Hair loss

5. Diarrhea

6. Delayed sexual maturation

7. Impotence

8. Eye and skin diseases

Get enough zinc.

2. Low in calories

Fruit and vegetables are surprisingly low in calories. This is great for people who need to massively reduce their caloric intake, but it isn't so good for a healthy, long term diet.

A healthy individual should eat around 1 600 - 3 000 calories per day.

Bananas are 75% water. Apples are 86% water. Potatoes are 79% water. Carrots are 88% water. This doesn't leave much room for calories.

Severe calorie restriction can lead to:

1. Weak bones

2. Low metabolism

3. Moodiness and depression

4. Infertility

5. Weight gain

6. Low energy levels

7. Weak immune system

8. Mental decline

9. Lack of motivation

10. Constant hunger cravings

11. Addictive behavior

12. Hormonal imbalances

13. Overall weakness

Eat enough calories.

3. Fruit and vegetables decrease appetite

If you eat too many calories every day (as most of us do), fruit and vegetables can help. They will decrease your appetite. If you eat too many of them (and not enough of other foods), though, you risk decreasing your appetite too much.

This will make it harder to stomach the idea of food.

Fruit and vegetables decrease appetite because of their high water and fiber content. Fiber cannot be digested. Your digestive system takes a long time to process fiber. The high water content adds a lot of nutrient-free bulk to the hard-to-digest fiber. This keeps your digestive busy.

You won't feel hungry for food because your digestive system will still be busy processing your last meal. This is why fruit and vegetables lead to such rapid weight loss.

Never overdo it.

4. Fruit and vegetables can cause digestive issues like diarrhea, bloating and gas

This is especially true if you eat a lot a fruit and vegetables at once after you've avoided them for a long period of time.

We've already discussed how fruit and vegetables are harder for your digestive system to process than unhealthy, processed food. You can run into digestive issues if your digestive system isn't adept at digesting the fiber in fruit and vegetables. This can lead to bloating, diarrhea and gas.

The solution is quite simple. Eat less fruit and vegetables, but eat them consistently, so that your digestive system can to adapt to the new food.

Look after your digestive health.

5. Fruit and vegetables should not be eaten before, during or after exercise

This point relates very closely to the last two points. Your digestive system works hard to process the fiber in fruit and vegetables. This requires blood flow.

The fact that blood redirects to the digestive system after eating food is the reason behind fatigue, sleepiness or lethargy after a large meal.

This will decrease energy levels and, therefore, exercise performance.

Opt for foods that give you quick energy and digest faster. This will give you immediate energy for your workout, sustainable energy during your workout and better recovery after your workout.

Timing is everything.

6. Fruit and vegetables limit mineral absorption

Important minerals include calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium, iron, cobalt, copper, zinc, manganese, molybdenum, iodine, and selenium.

Oxalates are anti-nutrients that are found in plant foods. They block the absorption of minerals. Oxalates are very common in green leafy vegetables, other vegetables, fruit, cocoa, seeds and nuts. They bind to minerals and escort them out of the system via urination or defecation.

Your body makes oxalate on its own. Vitamin C is also converted into oxalate.

Spinach might be high in calcium, but the high oxalate content in spinach blocks the majority of the calcium from being absorbed.

This study found that when woman drank milk and ate spinach at the same time, the calcium from milk was absorbed without hindrance.

The point of this study is to show that while the oxalates in certain food might stop us from absorbing the minerals in that specific food; it won't stop us from absorbing the minerals from other foods.

To prevent nutrient deficiencies (and mineral deficiencies in this case), eat a variety of different foods so that your body can get all of the nutrients that it needs.

Strive for balance.

7. Risk of disease contamination and pesticide residues from fruit and vegetables

The fruit and vegetables themselves aren't the only things that increase the health risks associated with a fruit and vegetable-only diet.

Food-borne diseases spread most rapidly through fruit and vegetables. Bacteria, parasites, chemicals and viruses cause over 200 different diseases. This includes diarrhea and cancer (click the link for more information).

Healthy foods are good for our bodies, but they are good for germs as well. This is why healthy food is more likely to go off compared to unhealthy food. The wholesomeness of food directly impacts its germ-spreading potential.

Plants fight against harmful germs right from the time that their seeds germinate. This battle doesn't end after harvest time. Diseases have a chance to inhabit natural food along every step of the growing, harvesting, transportation, selling, buying and storage process.

Pesticides are used to try and negate some of the risks of disease, but the pesticides themselves can cause us harm (in the same way that they kill off germs).

Avoid this disadvantage of fruit and vegetables by cleaning all of your fresh produce regularly. Don't buy more than what you can eat before it starts to spoil.

Eat clean.

8. Risk of kidney stones from fruit and vegetables

This relates to the point about how fruit and vegetables may limit mineral absorption. Oxalates bind to minerals and escort them out of the body. Oxalates can bind to calcium, for example, to form calcium oxalate. They may also bind to iron to form iron oxalate.

When mineral oxalates aren't successfully eliminated thought defecation or urination, they can form kidney stones.

Oxalates and minerals are natural compounds - there is no need to try and avoid these things altogether. You are more likely to die from the absence of minerals than from kidney stones.

Oxalates are already present in the urinary tract. They usually remain dissolved and don't cause any issues. The problem comes in when they don't stay dissolved and therefore cause kidney stones.

In some cases, oxalates and minerals form crystals that turn into kidney stones. This usually happens when oxalates are high (and when urination frequency or volume is low).

80% of kidney stones come from calcium oxalate. A low-oxalate diet may help to prevent kidney stones.

The best advice to prevent a variety of health complications is to eat a variety of different foods. You can't rely on one type of food exclusively for the various reasons listed above. Stay Strong!

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Diet chart for a 50 year old Indian woman

Health is the first priority.

Indian woman have specific dietary needs at the age of 50.

This diet is meant to do two things. The first and most important thing that this diet will do is improve your health. It is important that your body gets all of the nutrients that it needs so that you can avoid or treat health complications. 

Secondly, this diet will help you to lose weight. Low body fat is linked to a lower risk of many types of diseases.

The best diet for 50 year old Indian woman

Eat these foods on a healthy Indian diet.

Healthy Indian breakfast options

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1. Chana Dal pancakes and mixed vegetables

Chana Dal (split lentils, peas and chickpeas) has antioxidants that will support the health of your whole body. The mixed vegetables are also high in antioxidants and are full of vital vitamins and minerals.

Antioxidants help with weight loss and prevent many diseases. The high fiber content will help to keep you full and prevent the nutrients from adding too much weight. The high iron content is very important for woman of all ages. Add a glass of milk for additional health benefits. Chana Dal pancake recipe

2. Apple cinnamon porridge

Apples are full of healthy nutrients. The porridge (cooked grain) will give you the fiber and energy that you need to start the day. The cinnamon helps to stabilize blood sugar. Apple cinnamon porridge recipe

3. Sambar with brown rice Idlis

Sambar, a vegetable stew that is based on lentils, has all of the fulfilling nutrients that your body needs in the morning. Rice Idlis, a savory black lentil and rice cake, is good for beneficial gut bacteria. Good gut bacteria turn fat into energy and keep many diseases away. Sambar recipe and brown rice Idli recipe

4. Vegetable Dalia 

Vegetable Dalia (wheat and vegetables) give your body the vitamins, antioxidants, fiber and energy that it needs to stay healthy. Have a glass of milk with this meal. Vegetable Dalia recipe

5. Yogurt and chopped fruit, grains and seeds

Yogurt (fermented milk) and a variety of fruit give you a lot of important nutrients without making you fat. You can add apples, strawberries, mango, papaya, oranges, banana and berries. You can add grains like oats and seeds like Chia seeds, sunflower seeds, flax seeds and pumpkin seeds.

6. Multigrain Parathas with fruit

Paratha (flat bread) is very healthy when it is multi grain. Multi grains add different nutrients and fiber. Add fruit like avocado, papaya or banana for the vitamins, minerals and antioxidants. Parathas that are not multi grain are not as healthy because it is too much of a single carbohydrate without all of the fiber and nutrients. Multigrain Paratha recipe

7. Buckwheat porridge with fruit

This breakfast is also high in fiber that supports weight loss, gives you energy and supplies important nutrients at the same time. Add fruit like mango or papaya for sweetness and taste. Buckwheat porridge recipe

8. Bread, an egg and fruit

Choose multigrain bread where you can. This simple breakfast will give you energy, protein, vitamins and minerals in a balanced meal.

9. Vegetable Uttapam with Sambhar

Uttapam is Dosa (A crepe-like, fermented rice batter made from rice and black grain) which is thicker and, in this case, topped with vegetables. Sambhar is the same as Sambar (See third breakfast option). Vegetable Uttapam Recipe

10. Paneer sandwich with mint chutney

Paneer is a cheese that does not need to be aged and uses the acids from a fruit or a vegetable to curd the milk into cheese. Paneer sandwich with mint chutney recipe

11. Dal Paddu and Sambar

Dal Paddu is dried and split black lentils and rice that is made into a batter and steamed in a mold. Sambar is a vegetable stew or soup. Dal Paddu recipe

12. Vegetable Poha

Poha is parboiled rice that flattened into flakes. Add vegetables for all of the micro nutrients that your body needs. Vegetable Poha recipe

13. Dal Paratha and mixed vegetables

Dal Paratha is flatbread made from lentils, peas and beans. Use your choice of mixed vegetables to eat with the Dal Paratha. Mixed vegetable Dal Paratha recipe

14. Fruit salad with a glass of milk

Mix your choice of fruit together like apples, mango, oranges, pears, pineapple or strawberries. Have a glass of milk for the protein and the important amino acids.

Healthy Indian Lunch Options

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1. Chickpea curry and brown rice

Brown rise has more nutrients and fiber than white rice. Make the curry as strong or weak as you prefer. Chickpea curry and brown rice recipe

2. Whole-grain Roti and tofu

A Roti is unleavened flatbread made from flour. Choose wholegrain for weight loss, fiber and nutrient benefits. Tofu (or bean curd) is solidified soy milk that is pressed into different degrees of stiffness. You can choose how stiff you want your tofu to be. Indian whole wheat griddle breads (chapatti) (Roti) recipe and tofu recipe

3. Whole-grain Roti, mixed-vegetable curry and Dal

Have the same Roti as described above. Instead of having tofu, add a mixed vegetable curry instead. Have a Dal (Split lentils, peas and beans) with your meal. Vegetable curry recipe and Dal recipe

4. Vegetable Sambar with brown rice

Eat a lunch of brown rice and vegetable Sambar (vegetable stew).

5. Whole-grain Roti with Sabzi

Sabzi are green vegetables like leafy greens (spinach and cabbage). Sabzi recipe

6. Large salad with Rajma curry and quinoa

Rajma curry is a delicious curry with red kidney beans, thick gravy and a range of spices. Quinoa is a seed that is prepared the same way as a grain. Have a large salad on the side to give your body fiber and keep you full until dinner time. Rajma curry recipe

7.  Whole-grain Roti and vegetable soup

Make sure that the Roti is whole-grain. Eat it with a vegetable soup (or soups) of your choice. Vegetable soup recipe

8. Brown rice with Dal

Brown rice has more fiber and more beneficial nutrients than white rice. Dal is a soup made from lentils, peas and beans.

9. Non veg and mixed vegetables

Enjoy some meat in this lunch meal. Have a variety of mixed vegetables as well so that you stick to your health and weight loss goals.

10. Multigrain Roti with veg or non veg curry

Enjoy a multigrain Roti with your choice of vegetable curry or meat curry.

11. Dal with veg or non veg Sabzi and brown rice

Have lentil, pea and bean soup (Dal) with green vegetables (Sabzi) and brown rice.

12. Mixed vegetable Kadai

Have a large bowl of spicy vegetables. It is made from onions, tomatoes, garlic, ginger and Kadai Masala (a special mix of ground spices). Veg Kadai recipe

13. Millet and Dal Khichdi

Enjoy a bowl of millet (a type of grain) with Dal Khichdi (rice and lentils). You may add a multigrain Roti if you want to. Dal Khichdi recipe

Healthy Indian Dinner Options

Dinner options for a healthy diet

1. Khichdi and sprout salad

Have rice and lentils with a salad sprout salad (sprouted Moong beans, onion, tomato, chili and Masala and lemon juice). Mixed sprouts Khichdi recipe

2. Palak Paneer and brown rice with vegetables

Palak Paneer (or green Paneer) is fresh cheese (Paneer) in a spinach sauce (pureed with ginger, garlic, Garam Masala and spices). Eat it with brown rice and vegetables of your choice. Palak Paneer recipe

3. Tofu or chicken curry and mixed vegetables with spinach salad

Tofu (or bean curd) is solidified soy milk that is pressed. Enjoy tofu or chicken curry with mixed vegetables that you like and a fresh spinach salad (spinach and your choice of tomatoes, lettuce, eggs, cheese, nuts, berries, other fruit or other greens) on the side. Tofu curry recipe, chicken curry recipe and spinach salad recipe

4. Tofu curry and potatoes with mixed vegetables

Enjoy a tofu curry with potatoes. Eat mixed vegetables with this dish.

5. Chana Masala and Basmati rice with a green salad

Chana Masala (Channay, Chole Masala, Chholay or Chole) is different chickpeas (Chana also known as Kala Chana) which are thicker than usual chickpeas. They have a stronger texture and flavor than normal chickpeas.

It is usually made with onion, tomatoes, chilies, garlic, cilantro (leaves and stalks from the coriander plant) and other spices. Enjoy this delicious dish with Basmati rice (a healthier version of white rice with a unique flavor and aroma) and have a green salad on the side. Chana Masala and Basmati rice recipe

6. Lentil pancakes and tofu Tikka Masala

Lentil pancakes have higher protein and more micro nutrients than normal pancakes. Tofu Tikka Masala is tofu (pressed bean curd) blocks is a spicy curry stew (Tikka Masala, which is often eaten with chicken in Western countries). Lentil pancake recipe and tofu Tikka Masala recipe

7. Masala baked tofu and vegetable curry

Tofu is marinated in a Masala-based sauce for a spicy flavor. Add a vegetable curry to fill up on good nutrients. Masala baked tofu recipe

8. Vegetable Paratha and Raita

Prepare a vegetable Paratha (flatbread with a variety of vegetables). Add Raita (salted yogurt mixed with vegetables, fruit and spices). Raita is used as a dip. Vegetable Paratha recipe and Raita recipe

9. Multigrain Roti with chicken and curd

Make a Roti that is multigrain (must be multigrain) and enjoy it with chicken (spiced to your liking) and curd (solidified milk). You may choose to eat it with curd only on the one day, chicken only on the other and both on another day. Include all three choices in your diet to give your body a variety of different nutrients. Curd recipe

10. Multigrain Roti and a bowl of fruit and vegetables

Instead of using chicken or curd, enjoy this multigrain Roti with a large selection of fruit of vegetables of your choice.

50 Year old Indian woman need to eat the different foods on this diet

Don't choose only a few of these meals and stick to them. Try to eat the different options as much as you can. Each meal has specific nutrients that your body needs. If you only eat a select few of these foods, you will miss out on important nutrients that keep you healthy.

The secret is variety. That way, you get everything that you need.

The 7 day eating plan for 50 year old Indian woman

Decathlon put healthy Indian meals into an easy-to-follow, 7 day eating plan. This makes it easy to prepare for the ingredients that you need in a week. If you follow this eating plan, you can ensure that you get enough variety to support your health.

They are also conveniently split into options that you can choose for each meal.

Diet Chart

Monday

Breakfast

• Option 1: Sambar with 2 brown rice Idlis
• Option 2: Paneer sandwich with mint chutney

Lunch

• Option 1: Whole-grain Roti with mixed-vegetable curry with one Dal

Dinner

• Option 1: Tofu/chicken curry with mixed vegetables and a fresh spinach salad
• Option 2: Chicken gravy with 2 multigrain Roti's

Tuesday

Breakfast

• Option 1: Chana Dal pancakes with mixed vegetables and a glass of milk
• Option 2: Bread and egg with fruits

Lunch

• Option 1: Chickpea curry with brown rice
• Option 2: Brown rice with Dal

Dinner

• Option 1: Khichdi with sprout salad
• Option 2: Veg Paratha with Raita

Wednesday

Breakfast

• Option 1: Apple cinnamon porridge
• Option 2: Vegetable Uttapam with Sambhar

Lunch

• Option 1: Whole-grain Roti with tofu
• Option 2: Non veg and mixed vegetables

Dinner

• Option 1: Palak Paneer with brown rice and vegetables
• Option 2: Multigrain Roti's with chicken and curd

Thursday

Breakfast

• Option 1: Yogurt with sliced fruits and sunflower seeds
• Option 2: Vegetable Poha

Lunch

• Option 1: Whole-grain roti with vegetable Sabzi
• Option 2: Dal with veg or non veg Sabzi and brown rice

Dinner

• Option 1: Chana Masala with Basmati rice and green salad
• Option 2: One bowl of fruits and vegetables with multigrain roti's

Friday

Breakfast

• Option 1: Vegetable Dalia and a glass of milk
• Option 2: 3-4 Dal Paddu with Sambar

Lunch

• Option 1: Vegetable Sambar with brown rice
• Option 2: Multigrain Roti with veg/non veg curry

Dinner

• Option 1: Tofu curry with potatoes and mixed vegetables
• Option 2: Chicken curry with 2 multigrain Roti's

Saturday

Breakfast

• Option 1: Multigrain Parathas with avocado and sliced papaya
• Option 2: Dal Paratha with mixed vegetables

Lunch

• Option 1: Large salad with Rajma curry and quinoa
• Option 2: One bowl mixed vegetable Kadai

Dinner

• Option 1: Lentil pancakes with tofu Tikka Masala
• Option 2: Green salad with mixed vegetables and multigrain Roti

Sunday

Breakfast

• Option 1: Buckwheat porridge with sliced mango
• Option 2: Fruit salad with a glass of milk

Lunch

• Option 1: Vegetable soup with whole-grain Roti
• Option 2: One bowl millet and Dal Khichdi with multigrain Roti

Dinner

• Option 1: Masala-baked tofu with vegetable curry
• Option 2: Non veg curry (chicken, seafood) with multigrain Roti

I hope that you enjoyed this information. If you did, please let me know in the comments below. Stay Strong!

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