At 52, Malaika Arora is still frequently associated with fitness, disciplined routines and an enviable level of physical strength. But there is one thing she apparently does not rely on to stay fit: a bowl of raw vegetables. In a recent conversation, Malaika spoke about her dislike for salads and said she prefers eating proper, satisfying meals. Her usual food includes familiar Indian staples such as rice, dal and sabzi, rather than a restrictive menu built around 'diet food.' And that may be more relevant to healthy ageing than the idea that getting fit means eating as little as possible. The important takeaway, however, is not that rice or dal is some celebrity-approved secret. It is that a healthy diet in your 50s does not need to revolve around eliminating carbohydrates or surviving on salads. “Salads can certainly be part of a healthy weight-loss diet, but the idea that a bowl of raw vegetables alone is the ideal weight-loss meal is an oversimplification,” says Ashlesha Joshi, Fitness Dietician and Nutritionist at Tone 30 Pilates. A bowl packed with vegetables can provide fibre, vitamins, minerals and plenty of volume. But vegetables alone may not provide enough protein, healthy fats or energy to keep everyone satisfied for long. Joshi explains that while someone may initially feel full because of the sheer volume of a vegetable-heavy salad, hunger can return sooner if the meal lacks enough protein and energy. This matters particularly when people are trying to lose weight. Cutting food too aggressively during the day can leave someone excessively hungry later, potentially leading to frequent snacking or larger portions at the next meal. “Weight loss is ultimately influenced by the overall dietary pattern and energy balance, not by whether someone eats salad specifically,” Joshi says. Also, there is no single '50-plus diet' that works for everyone. But the fundamentals of a nutritious eating pattern become particularly important with age: adequate protein, fibre, micronutrients, healthy fats and appropriate portions of carbohydrates. Protein deserves particular attention. As people get older, maintaining muscle becomes increasingly important, making foods such as dal, beans, curd, paneer, eggs, fish and lean meat useful components of a balanced diet. Protein also contributes to satiety, which can make a calorie-controlled diet easier to sustain. Carbohydrates do not automatically need to disappear from the plate either. Rice and roti can provide energy, particularly when paired with protein and vegetables. The focus should be on the overall meal rather than labelling individual foods as 'good' or 'bad.' For an Indian meal, that could mean dal with rice and vegetables, roti with sabzi and curd, or a meal containing eggs or fish alongside vegetables and an appropriate carbohydrate portion. “A more sustainable approach is to build a balanced plate rather than treating one food group as the solution for weight loss,” Joshi says. This is perhaps where the biggest lesson lies in Malaika's approach. Eating healthy does not necessarily mean eating bland, tiny or unfamiliar meals. “A meal should contain a good source of protein, vegetables or other fibre-rich foods, an appropriate portion of carbohydrates and some healthy fat,” Joshi explains. And if salads simply aren't your thing, there is no reason to force yourself to eat them. Vegetables can come from cooked sabzi, soups, stir-fries, curries and other preparations. “If someone genuinely does not enjoy salads, there is no nutritional requirement to force themselves to eat them,” Joshi says. At 52, staying fit is less about finding one magical food and more about consistently eating enough of the right things, staying active, getting adequate protein and maintaining a diet that can actually be followed for years. Because the healthiest plate isn't necessarily the one that looks the most 'diet-friendly.' It is the one that gives your body the nutrition it needs, and leaves you satisfied enough not to spend the rest of the day thinking about food. Simran covers books that start conversations, beauty insights, fashion moods, and stories that make people feel something. Off duty? You’ll find her c... View More