Nutrition deserves special attention as people reach an older age and is essential for good health. Healthy ageing is associated with physiological, cognitive, social, and lifestyle changes that influence dietary intakes and nutritional status. The process of ageing involves changes in every tissue and all vital organs.

Simple dietary guidelines to help you stay well into old age:

Balance your food intake with physical activity:  The more active you are, the more food you need. Keep an eye on your meal portions, if you are less active choose smaller serving sizes and add plenty of vegetables, salad and fruit. Include a carbohydrate food (bread, rice, pasta, potato, or cereal) at each meal. Choose high fiber options whenever you can.

Protein foods help to make new cells and keep your muscles healthy: Stay fit and strong by eating a variety of protein-rich foods each day. Great sources include lean meat, poultry and fish.  Trout and fresh tuna are packed with heart-healthy omega-3 fats. Eating beans, eggs and nuts is a simple way of boost the protein in your diet.

Aim for five servings of fruits and vegetables each day: These are packed with important nutrients to help you stay healthy. Colour is important; have a mixture of different coloured fruits and vegetables each day such as apples, oranges, bananas, spinach, cabbage, carrots, sweet potato, broccoli, cauliflower, peppers, sweet corn.

Keep your bones healthy by having three servings of low: Fat dairy foods (milk, yoghurt, or cheese) each day. Dairy foods with added calcium and vitamin D are even better.

Use less salt: Too much salt in the diet can contribute to high blood pressure, which in turn can lead to stroke or heart disease.

Stay hydrated: Get plenty of fluids (water, juice, milk) each day. As a general guideline, about 8 glasses a day should be adequate.

Some important nutrients to consider as we get older, our bodies have different needs, so certain nutrients become especially important for good health:

Fiber: Eating fiber-rich foods helps bowels move regularly, lowering the risk of constipation and also lowering the risk of many chronic conditions, including heart disease, obesity, and some cancers. Good sources of fiber include 100% whole meal or wholegrain bread Breakfast cereals such as porridge, wheat.  Other cereals, such as brown rice, brown pasta. Pulse vegetables such as beans, peas and lentils.

Calcium and Vitamin D: Older adults need extra calcium and vitamin D to help maintain bone health. Take three servings of vitamin D-fortified milk, cheese, or yoghurt each day. Other calcium-rich foods include fortified cereals, dark green leafy vegetables and canned fish with soft bones.

Iron and Vitamin B12: Iron is responsible for carrying oxygen around the body, while vitamin B12 keeps your brain and nervous system healthy. The best sources of iron include red meats such as beef, liver, kidney, lamb, while fortified cereals, lean meat and some fish and seafood are sources of both iron and vitamin B12. Taking vitamin C-rich food like orange juice at mealtime can help your body absorb iron. Ask your doctor or dietitian whether you would benefit from an iron or a vitamin B12 supplement.

Physical activity: Balancing physical activity and a healthy diet is the best recipe for health and fitness. Set a goal to be physically active for at least 30 minutes every day, this can even be broken into three 10-minute sessions throughout the day. For someone who is currently inactive, starting with a few minutes of activity, such as walking, and gradually increase this time as they gain strength is a good idea. And always check with a health-care provider before beginning a new physical activity program. Combining an active lifestyle with a healthy diet is your best recipe for healthy ageing.

The writer is a gerontologist and a public health specialist. E-mail: zubairkhaledjoy@gmail.com