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Balanced Diet Basics: Understanding Nutritional Needs for 50+

Practical Guidance for Healthy Eating

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Workshop Objectives

    • Understand how nutritional needs change after 50.
    • Learn the basics of a balanced diet.
    • Develop a personalized healthy meal plan.
    • Address common dietary challenges.

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“The way you eat

not only decides your physical health, but the very way you think, feel, and experience life.”

Sadhguru

You are what you eat

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    • Metabolism slows
    • Muscle mass decreases
    • Changes in the digestive system lead to slower nutrient absorption.
    • Increased need for specific nutrients

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How do nutritional needs change after 50?

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Important nutrients for seniors

Calcium & Vitamin D: Support bone health.

Protein: Helps maintain muscle mass.

Fiber: Aids digestion and heart health.

Healthy fats: Important for heart and brain health.

Water: Proper hydration is essential.

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What is a balanced diet?

    • Carbohydrates: Choose whole grains.
    • Proteins: Lean meats, legumes, plant-based proteins.
    • Fats: Focus on healthy fats (olive oil, avocados)
    • Fruits & Vegetables: 5-7 servings daily.
    • Hydration: Drink 6-8 glasses of water daily.

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Portion Sizes Matter

    • Eat smaller, nutrient-dense portions.
    • Avoid overeating and empty calories.
    • Increase nutrient-rich foods like vegetables and legumes.

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Healthy eating tips

    • Eat smaller, more frequent meals.
    • Plan meals with nutrient-dense ingredients.
    • Snack on healthy options (nuts, fruit).
    • Avoid processed foods and excess sugar.

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Overcoming Dietary Challenges

    • Reduced appetite: Eat small, nutrient-dense meals and snacks (e.g., nuts, yogurt, smoothies).
    • Food preparation: Use fresh, easy-to-prepare ingredients like pre-washed vegetables and lean proteins.
    • Food budget: Opt for seasonal fruits and vegetables, and buy in smaller quantities to avoid waste.

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Importance of hydration and physical activity

    • Drink 6-8 glasses of water per day.
    • Stay active to support metabolism and muscle strength.
    • Light exercises like walking or yoga can improve digestion and appetite.

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One day of balanced meals

    • Breakfast: Oatmeal with fruits and nuts.
    • Lunch: Grilled chicken salad with olive oil dressing.
    • Snack: Greek yogurt with seeds.
    • Dinner: Baked salmon with quinoa and steamed vegetables.

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Create your personalized meal plan