After 60, you need more protein—maybe 1.0 to 1.2 grams per kilo—to fight the natural muscle loss of ageing. A vegetarian diet can give it through dals, paneer, sprouts, and a good scoop of peanut butter in your morning oats. But frankly, my Aunty in Moirang just eats her regular meals and stays strong hauling water; I see more weakness in city elders who move too little than in those who eat slightly less protein. That hour after my night shift, watching the farmers already in the fields, reminds me that activity is the real companion to any diet.
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