Tribeca Eldercare’s Tips on Healthy Ageing – 2
22nd Jan 2026
Tribeca Eldercare’s Tips on Healthy Ageing – 2
Tribeca Eldercare’s Tips on Healthy Ageing – 2
Tribeca Eldercare, Kolkata’s largest and most trusted Eldercare Service Provider has been operating for more than 12 years. In our mission to provide the best care services for elders, community engagement, senior-friendly travel programmes and advisory services to those looking for access retirement living – our new Blog Series will collate health news and tips from world-reputed websites, hospitals, medical institutions and doctors.
All information collected for these blogs and information pieces is sourced and referenced from the respective websites, with due citation.
“Healthy Meal Planning: Tips for Older Adults”
“Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.”
“Older adults’ unique nutrition needs”
“Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
- Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
- To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.
- Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
- Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement.
- Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
- Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.”
“Main food groups”
Vegetables
“Vegetables come in a wide variety of colors, flavors, and textures. They contain vitamins and minerals, carbohydrates, and are an important source of fiber. The vegetable food group includes dark green vegetables, red and orange vegetables, starchy vegetables, and legumes (beans and peas).
Dark green vegetables include broccoli, collard greens, spinach, and kale. Red and orange vegetables include acorn squash, carrots, pumpkin, tomato, and sweet potato. Starchy vegetables include corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions. Legumes include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Legumes can also be counted in the protein foods group.”
Fruits
“Fruits bring color, flavor, and important nutrients to your diet. There are so many choices — citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees, such as apricots, cherries, peaches, and mangoes; and others like figs, grapes, and pineapples.
Adding more fruit to your diet can have significant benefits for overall health. Fruits, like vegetables, contain carbohydrates and provide extra fiber that helps keep your digestive system moving. For even more fiber, eat fruits with the skin on — just make sure you wash all fruits thoroughly before eating. Although 100% fruit juice also counts toward this category, at least half of the fruits you eat should be whole fruits. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.”
Grains
“Any food made from wheat, rye, rice, oats, cornmeal, barley, or other cereal grain is a grain product. This includes bread and pasta, breakfast cereal, grits, tortillas, and even popcorn. Grains — along with fruits, vegetables, and dairy — contain carbohydrates, the body’s main source of energy.
Find grain choices that are low in saturated fat and added sugar. Be especially wary of options labeled “low-fat,” which can be high in added sugar. At least half the grain foods you eat should be whole grains. Whole grains provide iron and many B vitamins, and they have fiber, too. Examples of whole grains include whole wheat, whole oats, whole bulgur (also known as cracked wheat), and whole cornmeal.
Some grain products are refined, which gives them a finer texture and a longer shelf life but removes fiber and nutrients. Most refined grains are enriched, which means that some nutrients are added back after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.”
Protein foods
“Proteins are often called the body’s building blocks. They are used to build and repair tissues, and also help your body fight infection. Your body uses extra protein for energy. Older adults should try to eat a variety of nutrient-dense proteins. Choose lean (low-fat) meats and poultry. Keep in mind that you can also get protein from seafood, eggs, beans, nuts, seeds, and soy products. Protein from plant sources tends to be lower in saturated fat, contains no cholesterol, and provides fiber and other health-promoting nutrients. Plant sources of protein, such as nuts and seeds, have different nutritional value than plant-based meat alternatives, which can be heavily processed and high in sodium.
It is recommended that you eat 8 to 10 ounces per week of a variety of seafood, not only for the protein but also because seafood contains omega-3 fatty acids, such as EPA and DHA, which are good for your heart. Seafoods that are higher in EPA and DHA include salmon, anchovies, and trout. These seafoods are also lower in mercury, which can be harmful, than other types of seafood.”
Dairy
“Consuming dairy helps older adults maintain strong bones and provides several vital nutrients, including calcium, potassium, and vitamin D. For your heart health, pick from the many low-fat or fat-free choices in the dairy group. These give you important vitamins and minerals, with less fat. Certain fortified dairy alternatives can provide similar nutritional content to dairy.”
How does Tribeca Eldercare ensure that Members are eating healthy meals?
Our Members are supervised by Care Managers whose home visits are made with the specific objective to check that the seniors are eating well, have the capacity to cook their own food and get the shopping done.
If this is not the case, then we will arrange the shopping and even put in home help to take care of daily chores like cooking and household cleaning.
We also check that their diets are aligned to doctor prescriptions and all medication is being taken as per the recommended medical regimen.
Poor appetite or marked disinterest in food may be the symptom of an underlying cause of ill health or even depression and this will be tackled with appropriate medical advice. Visit www.tribecacare.com, to know more.
All information within quotes in this Blog is sourced from the website of the National Institute on Aging (NIA), part of the National Institutes of Health (NIH), which was established in 1974, to improve the health and well-being of older adults through research. NIA conducts and supports genetic, biological, clinical, behavioral, social, and economic research on aging and the challenges and needs of older adults. NIA is at the forefront of scientific discovery about the nature of healthy aging to extend the healthy, active years of life. It is also the lead federal agency for Alzheimer’s disease and related dementias research.
https://www.nia.nih.gov/health/healthy-aging/tips-boost-your-health-you-age
Blog sourced and reproduced by Anuradha Bhattacharjee. Communications Consultant. Tribeca Eldercare.
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