Goenka suggests waking up to healthy fats. Start the day with soaked almonds, a walnut, and a Brazil nut. This will keep blood sugar steady and also boost selenium. Follow it with a protein-rich breakfast. Think two eggs or sprouts poha, or a paneer besan chilla. She also suggested vitamin C and zinc supplements. Keep it light for lunch. “As we age, digestion slows down; eating easy-to-digest foods helps,” the nutritionist said. A gluten-free roti with a generous portion of lentils, a seasonal vegetable, and curd would do. For evenings, skip highly processed snacks and instead have roasted chana or rajma with a piece of fruit and green tea. Dinner rotates between beetroot paneer tikki, chickpea walnut kebabs, and paneer tikka. Remember, protein is essential to repair the day’s wear without loading up on calories before bed.
