Diets for Women Over 60

Sixties are the time when you seriously start thinking about your health issues. Even those who never thought twice before eating anything in their life, suddenly start counting calories in their food as soon as they are on the wrong side of fifty. Women especially should be more careful about what they eat and how they lead their lifestyle after 60. They become susceptible to many disorders such as arthritis, fibromyalgia, which result from brittle bones and loss of muscle mass. Other lifestyle disorders such as hypertension and diabetes also raise their ugly head. In addition, women also have to fight certain other health issues which may originate from lack of female hormones after menopause. A healthy diet for women can help take care of most of the problems that may surface as a result of aging. 

What are the Effective Diets for Women Over 60

Elderly people usually require more proteins, calcium and other nutrients. The nutritional requirement of elderly and children is often the same. You need adequate amounts of starchy carbs, proteins, fats etc., for your body to function properly. Eating everything in moderation is the key to staying healthy in this age. Do not opt for any fad diets or low carb diets in order to lose weight. Remember, the weight loss at this age may come from muscles rather than fat. Hence, it is best to avoid any extreme weight loss program even though you might be on a heavier side. 

Nonetheless, you still need to keep a watch on your calorie intake. You may never had any trouble with weight until now. Hence, you might not have paid any particular attention to the calories in your diet. However, as you age, your body does not need the same number of calories that it needed when you led an active lifestyle. Hence, all these excess calories may now get converted into fat. Thus, you might wonder why you have suddenly started putting on weight even though you haven't made any significant changes to your diet. In short, you may need about 200 calories less than what you required during your active lifestyle. However, the same does not apply to women, who lead a very active lifestyle, even at 60. 

If you are already into eating healthy, you may not have to alter your diet significantly. However, there are some considerations regarding diet that you should take into account. You may want to increase your intake of fresh fruits, vegetables, lean meat, whole cereals, pulses and dairy products. Opt for low fat dairy products, as they are a good source of protein and calcium. Increase your intake of foods rich in iron and calcium. Besides, eat fibrous foods as fibre can get rid of problems such as constipation. In addition, you can also refer to the following healthy diet over 60 to get some cues. 

Breakfast

• 1 sliced tomato, cucumber
• 1 boiled egg
• 1 slice of brown bread
• 1 serving of cottage cheese
• 1 small pot of fat free yogurt
• 1 tsp honey
• 1 small piece of fruit

Lunch

• Steamed vegetables
• A slice of grilled salmon/ tuna/ swordfish
• Chicken breast
• 2 tbsp of steamed brown rice/ wholemeal pasta
• 1 piece of fruit

Snacks

• 1 apple
• Carrot sticks
• 2 pieces of dark chocolate
• Apricots

Dinner

• Sliced cucumber, tomato and lettuce
• Cubes of low fat cheese
• Boiled chicken
• Tinned tuna/ sardines
• 1 small pot of fat free yogurt
• 1 piece of fruit

As much as you want to be careful about your diet, you also need to let go of certain bad habits such as smoking, drinking etc. Besides, maintain a strict schedule of moderate exercises to stay fit.

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Dietitian are legally considered experts in food and nutrition. They often work in hospitals, outpatient clinics, community and public health settings, culinary and food services, businesses, private practices, and other health care facilities. Some dieticians may work in universities and research facilities where they teach and study the effects of food on human bodies. Dieticians help promote healthy eating habits to prevent and treat illness through supervision of food preparation and service, dietary modifications, and public education. Their role in medical facilities and nursing homes is especially important as they provide sound advice to patients on healthy eating habits and evaluate dietary treatments of diseases. 

Dieticians provide an extremely reliable and unbiased source of information for the entire medical team, including doctors, nurses, physical therapists, occupational therapists, speech therapists, and pharmacists. They often develop dietary plans to meet the nutritional requirements of individual patients according to their medical charts.

Dt. Parul Patni is one of the finest dietitians and nutritionists practicing in Delhi-NCR. She is the founder of one of the topmost lifestyle and weight management clinics in India- Diet Solutions. The clinic, which focuses on creating health awareness by the way of lifestyle changes so that people can easily manage their lifestyle without resorting to medicines and crash diets, has been in the news all over the world since its inception 10 years ago. The online nutrition consultation, online weight loss program, online diet consultation and online diet plan offered by Diet Solutions has earned a positive feedback not only in India but in UK, USA, Australia and Hong Kong.  

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Dt. Parul Patni is one of the finest dietitians and nutritionists practicing in Delhi-NCR. She is the founder of one of the topmost lifestyle and weight management clinics in India- Diet Solutions. The clinic, which focuses on creating health awareness by the way of lifestyle changes so that people can easily manage their lifestyle without resorting to medicines and crash diets, has been in the news all over the world since its inception 10 years ago. The online nutrition consultation, online weight loss program, online diet consultation and online diet plan offered by Diet Solutions has earned a positive feedback not only in India but in UK, USA, Australia and Hong Kong. 

Click here to book an appointment with Dt. Parul Patni

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Everything you need to know about eating disorders

We live in a strange world. It seems that everyone has to be skinny to be beautiful. And the constant popping up of new trendy diets (usually bad diets) almost every week that promises you'll lose weight fast, it might seem anyone can lose weight quickly and without many efforts. The problem with these diets is that they tend to be ineffective and they might even be dangerous for your health, both on short and long term.

There are many products in the market, and many marketing campaigns designed exactly to convince you to give these products and diets a try. From diet pills, juice cleanses lists of good foods vs. bad foods for weight loss to supplements that replace or boost natural ingredients. And what may simply start as a way to lose just a few kilos, it may quickly turn out into an eating disorder.

Eating disorders are very serious and can, in some cases, even cause death. They cause severe problems to your eating behaviours and they need to be treated.

Eating disorders are more commonly developed during teenage and young adult years, and they are more common among girls and women. Although no one knows exactly what causes them, researchers believe it's a mix of behavioural, biological, psychological, genetic, and social factors. They also usually coexist with depression, trouble coping with emotions, anxiety, low self-esteem and substance abuse.

There are some signs and symptoms people experience when they have an eating disorder:

• Continue with a strict diet even when they are already underweight.
• If someone keeps gaining and losing weight, constantly.
• When someone is obsessed with calorie counting.
• Some people just cut their food into tiny little pieces and avoid eating when they are with others. This might be another sign of an eating disorder.
• If they try to avoid family and friends; they just tend to become isolated.
• When people are depressed.

This might help you find out if someone you know has this problem and helping him/her look for a treatment.

When you hear about eating disorders, there are mainly three that are referred: anorexia nervosa, bulimia nervosa, and binge eating disorder.

Anorexia Nervosa

When someone has anorexia nervosa, they usually see themselves as overweight, even if they are under-weight. You can identify this mental illness if you notice the person just keeps weighting, eat a small amount of food and are very pick with certain foods.

Anorexia nervosa can cause menstruation to stop, loss of skin integrity, bone loss, and even increases the heart problems risk. It has the highest mortality rate amid all mental disorders and it's not only because of complications associated with starvation. On extreme situations anorexia can be the cause that leads to suicide.

Bulimia Nervosa

When someone has bulimia nervosa, they usually eat a lot of food, and just can't help themselves. After that, they feel so guilty about what they've done and just force vomiting. Others even go further: they practice too much exercise, take diuretics and laxatives, or a combination of both.

The problem in recognising someone suffers from bulimia nervosa is that these people usually maintain their weight. So, unless you are around them for long periods during the day, you might not even be aware they have this problem.

Binge Eating Disorder

Binge eating disorder is related with bulimia nervosa. The difference is that when someone suffers from binge eating, they just eat without having any control. But they won't vomit or take any medicine after it. So, they are usually obese or overweight.