We are always inspired to eat good, look good and stay healthy because somehow we find some social media posts telling us to take care of our health. This is not the case with our parents as most of the senior citizens are not so much into social media and internet. Young people already have a busy life these days and they think their parents are mature enough to take care of themselves but the story is different.

Our parents do not take much care of their health. They may go for a walk now and then but that is not enough unless they are eating the right food in right quantity. We have to take care of our parents just like we take care of our children. We should ensure that everyone in the family is healthy and does not need doctor now and then.

To start with, get their blood test done, the first important thing that we can do.

Given below is the list of tests  that you will need to get done.

• Sugar Fasting
• Liver Function Test
• kidney Function Test
• Thyroid Profile
• Blood Profile and
• Lipid profile

After studying the test report you can see what foods they should avoid and what is very necessary for them to improve their health.

Now lets understand the 7 main components of a balanced diet

• Fats
• Carbohydrates
• Proteins
• Minerals
• Vitamins
• Roughage &
• Water

Lets understand each component now –

Fats

Our body need fat for various functions but we should provide good fat to our body instead of bad fat. Good fat is available in dry fruits, fish oil, avocado, flax seeds, Olives, olive oil etc.

Carbohydrates

Just like fat there are 2 main types of carbohydrates – simple and complex. Simple carbohydrates burn fast and thus increase our fat percentage (at some point) but complex carbs are slow burning and they keep providing energy to our body for longer time, these carbohydrates does not get turned as fat.  Sources of best carbohydrates – Rice, Oats, Whole wheat bread, sweet potato, apple, banana, etc.

Proteins

For proteins one can rely on eggs, cottage cheese, milk, yogurt, fish, meat, chicken, lentils, beans, soya etc. Protein builds and repairs. All protein sources are good but one should rely mostly on rich protein sources like eggs and whey. Rich source of protein is the one which has most amino acids in it.

Minerals and Vitamins

Minerals and vitamins are in all the foods, different food items has different minerals and vitamins. One should eat every type of vegetables and fruits to give all the different minerals and vitamins to the body.

Roughage

Roughage or so called fiber is very important for out health because whatever we eat will be absorbed by our body if we have a good gut. Roughage keeps our gut healthy and clean, thus we absorb all the nutrition from the foods that we eat and stay healthy. It also keep you rid of problems like gas, bloating, constipation etc.

Water

Everyone has a different need for water. Some people need more while others need less but on an average every human being between the age of 15-70 needs 2-3 liters of water a day. It is not too much water and it is very easy to maintain that much. Just drink a glass of water 30 minutes after every meal and you will be fine.

You and your parents should have all the components of balanced diet in each day. That might be lot of food to eat for a single person so here is an example of diet that you can make.

———SAMPLE ———

Water as soon as you wake-up – half liter

Morning: oats with milk and dry fruits

water 30 minutes after the meal – half liter

After 2 hours:  fruits and various eatable seeds

water 30 minutes after the meal – half liter

Lunch: rice and cottage cheese with lentils and salad

water 30 minutes after the meal – half liter

Evening: Multigrain or whole wheat bread with peanut butter and a glass of milk

Water 30 minutes after the meal – half liter

Dinner: chicken or meat or fish with Avocado + salad – use olive oil to cook

water 30 minutes after the meal – half liter

 

Lets understand the calories for our parents

After the age of 40 people do not need many calories to maintain a good health. It however depends upon the lifestyle, age and metabolism of a person but it is mostly between 1800 and 2200 calories. As the age grows one will need fewer calories to maintain good health.

In most cases people over 60 need 1200 to 1600 calories only. This is the time when the selection of food should be made very carefully.

Conclusion

The most important thing that one can do for his/her family is – keep everyone’s health on point. It is the greatest matter of stress to see some in family suffering from a disease or seeing them ill. On the other hand, when someone is ill, too much money is spent on medicines and bills of doctors which is not a good feeling anyways. So take good care of your family and the senior family members so everyone can live a happy and longer life.

 

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