No matter how old we become, a father is someone whom we always look up to! He is the guiding light whose love, protection and advice help us grow and construct our way. So this father’s day, why not gift this precious person, something that is beneficial for his health?

Generally after 40, various health complications surface in an individual. Hence, taking extra care of oneself becomes all the more necessary then. Especially in the context of today’s trying times, taking care of one’s own health and keeping the immune level intact is non-negotiable.

So prepare a tasty meal for your Dad, comprising of a myriad of foods to level up his health meter.Here are some choice of ingredients.

Let’s talk Fibre: Fibresupports digestive health by promoting the survival of good bacteria and helps in normal bowel functioning.A higher intake of fibre reduces the risk of developing heart diseases and Type 2 Diabetes. Experience the goodness offibre-rich foods like Split Peas, Lentils,Black beans, Seeds (chia seeds, charmagaz or dried melon seeds, white sesame/til, flaxseeds, pumpkin seeds),Green peas, Oats,Raspberries, Quinoa, Leafy vegetables, Nuts (almonds, cashew, pista) and Unpolished Rice.

Let the food be Low in sodium: Consumption of thiskind of food (like Banana, Spinach) helps in increasing potassium intake while decreasing the sodium intake.

Let’s welcome Fruits & Vegetables: For a regular dose of good health, include green veggies like Jhinga (ridge gourd), Parwal (pointed gourd), Chichinga (snake gourd), Cabbage, Lettuce, Broccoli, Cauliflower and Spinach&fruits like Watermelon, Cucumber, Guava andPear.

Let’s add Herbs & Spices: For a healthy immune function, involve herbs like Tulsi, Yashtimadhu, Ashwagandha, Giloy & Dry Ginger and spices such as Jeera, Dhaniya, Haldi, Kalajeera, Black Pepper(kali mirch),Cinnamon (dalchini) and Cloves(laung) in the diet.

Let’s include Calcium: Boost bone strength with calcium-rich foods such as Milk, homemade plain Curd, Fortified Foods and Beverages, Cereals, Green Leafy Vegetables and Fish.

Let’s have Protein & Antioxidant-rich foods: Incorporate protein sources like Chicken, Peanuts, Lentils,Soy Milk,Pumpkin Seeds, Low-fat Cottage Cheese and Lean Fish(consider charapona, baata, parshe instead of aar, boal, katla, etc.) and antioxidant-rich foods such as Green tea, Black tea, Roasted seeds, Pomegranate, Apple and Turmeric to improve overall health.

Let’s enhance Immunity: Consumption ofpopular blends like Golden Milk Mixture and Ayurvedic Kadha helps in increasing immunity. Spices like Black Pepper, Cinnamon, Cloves and Dry Ginger serve the same purpose.

Let’s choose Healthy Fats: Heart-healthy unsaturated fats are obtained from oils (olive, sunflower, fish). A healthy individual must make a healthy choice of Sunflower Oil (1 litre/month) and Mustard Oil (1/2 litre/month).

Let’s exclude Saturated Fats: Avoiding saturated fats present in red meat, full-fat milk and dairy products can prove to be helpful. The alternative solution is consuming Cow (Gawa) Ghee (maximum 5ml per day).

Let’s steer clear of:

• Artificial sweeteners
• Artificial food colours
• Packed/bottled fruit juices
• Muffins & cakes
• Red meat(like mutton)
• Junk food (high sugar &trans-fat content)

With these essential tips, help your father become the healthiest man he can be!

About the author- Dr. Amitava Sarkar, President – Health Foods, SastaSundar.com, Food Scientist, Ph.D Jadavpur University, Certified Lead Auditor-ISO 22000 (Food Safety Management System)