The Recipe for Healthy Ageing

As you age, your metabolism starts to slow down and you will require less energy from food. It is important, therefore, to pack nutrient-dense foods into your everyday meals. 

The recipe for healthy ageing starts with maintaining a healthy, balanced diet, which include the right amount of food from the different food groups in the daily meals: 

• Fill half of your plate with fruit and vegetables. Be sure to have 2 servings of fruit and 2 servings of vegetables daily.   
• Fill a quarter of your plate with wholegrains. Include at least one wholegrain staple food like wholemeal bread, brown rice or oats every day.
• Fill a quarter of your plate with meat and others.
• Have protein-rich foods in every meal to help maintain physical function and reduce muscle loss.Protein-rich foods include meat, fish, tofu, eggs, poultry and milk. 
• Make sure to have calcium-rich foods in your daily meals for stronger bones.Calcium-rich foods include milk, sardines and cheese.  
• Lighten up on your salt intake.Season your food naturally with fresh foods, herbs and spices.