Nutrition basics

Eating well later in life is less about strict rules and more about steady, everyday habits: enough protein, plenty of colour on the plate, and staying comfortably hydrated through the day.

Try to include a protein source at each meal, paneer, curd, tofu, eggs, cheese, fish or chicken, to help maintain muscle and strength. Dal, rajma and chole count towards it but contain more carbohydrate than protein, so they work best with something else alongside rather than as the protein on their own. Fill half the plate with vegetables and fruit for fibre and vitamins, and keep a glass of water in sight, since the feeling of thirst fades as we age.

Small, regular meals often sit better than one large one, and sharing food with company makes it more enjoyable. This is general healthy-eating guidance; for specific dietary needs, your doctor or a dietitian can tailor it to you.