This Mother’s Day, one thoughtful way to care for your mom is by rethinking what goes on her plate. As women age, slower metabolism and hormonal changes make it increasingly important to prioritise nutrient-dense,
balanced meals over empty calories and processed foods.
Dr Niti Munjal, Nutritionist Head, V6 Clinics, believes simple everyday food swaps can go a long way in supporting long-term health and overall well-being.
Start by replacing refined flour (maida) with whole grains such as atta, millets and oats to improve glycaemic control and provide sustained energy throughout the day. Instead of fried namkeens, choose healthier snack options like roasted chana, makhana or mixed seeds, which are rich in healthy fats, fibre and antioxidants.
Sugary snacks and desserts can be swapped with fruits, nuts or even a small portion of 70% dark chocolate to help reduce sudden insulin spikes. Protein intake also becomes increasingly important with age to prevent muscle loss, also known as sarcopenia. Including foods like paneer, curd, lentils and eggs regularly in daily meals can help maintain muscle strength and support recovery.
Dr Munjal further suggests replacing white sugar with natural alternatives such as dates or jaggery in moderation, as this may help lower the body’s inflammatory load.
Gut health and bone strength should also remain a priority. Adding probiotics like curd or buttermilk along with fibre-rich foods can improve digestion, while adequate calcium and vitamin D intake supports stronger bones. Hydration is equally essential, and healthier options like coconut water or infused water can be encouraged over sugary beverages.
Mindful eating habits such as portion control and early dinners may also support better metabolic efficiency and digestion.
3 More Simple Food Swaps for Better Health
Replace white rice with brown rice or quinoa for added fibre and better blood sugar balance
Swap packaged fruit juices with fresh seasonal fruits to increase fibre intake and reduce added sugar consumption
Choose homemade dips like hummus or hung curd spreads instead of mayonnaise-based sauces for a healthier dose of protein and good fats
