Morning Smoothie: Greek yogurt, blueberries, spinach, and fortified milk
Lunchtime Salad: Lentils, kale, avocado, and grilled chicken
Simple Dinners: Baked salmon or tofu with turmeric-seasoned veggies
Healthy Snacks: Almonds, walnuts, or a hard-boiled egg with fruit
🎯 Tip: Aim for 1–2 servings of these foods per meal, 3–5 days per week.
⚠️ Smart Tips and Precautions
Start Small: Especially if introducing new foods like sardines or turmeric
Watch Sodium: Opt for low-salt versions of canned or packaged foods
Allergy Check: Be cautious with nuts and fish if you’re unsure
Medication Interactions: Turmeric and vitamin-rich foods may affect some meds
Balance Your Diet: Don’t rely on one food—variety matters
👩⚕️ Always check with your doctor or dietitian if you’re managing health conditions or taking medications.
🏃♀️ Bonus: Other Gentle Ways to Support Leg Strength
Walk Daily: 20–30 minutes helps maintain leg muscles
Chair Yoga or Tai Chi: Great for balance and flexibility
Stay Hydrated: Muscles work better when well-hydrated
Stretch Daily: Calf raises, leg swings, and gentle hamstring stretches
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