Balanced Diet Plan for Old Age People

Ageing is not a disease but a biological process. Good nutrition may slow the ageing process so that the individual can enjoy physical and mental vigor in his sixties. The process of ageing brings about physiological, immunological changes which affect the nutritional requirements of the elder people. Diet which is low in saturated fats, animal- based proteins and simple carbohydrates is suitable for old persons. Ageing leads to diseases like osteoporosis, cardiovascular diseases and many other diseases. So try to eat balanced diet which provide all nutrients and prevents from these harmful diseases.

Old age People diet charts

DIET FOR OLD AGE PEOPLE

EARLY-MORNING

Luke warm water / soaked almond -5 / 1tsp flax seeds/Bitter gourd juice/Aloe-vera juice/Wheat grass juice

BREAKFAST

Bread toast with egg /Vegetable poha/vegetable porridge / vegetable upma /Ragi chapatti/ multigrain chapatti + vegetable / Fresh Juice / Egg white

LUNCH

Chapatti / Multigrain Chapatti / Brown rice / Veg pulao / Veg + Dal /amaranth dal + Curd/Raita + Salad/ Chicken (Once in a week)

EVENING

Fruit/Milk shake / Sprouts chat/ Riceflakes Snacks/ Soup (homemade)/ Roasted makhane/ Roasted chickpeas/makhane kheer

DINNER

Chapatti / Multigrain Chapatti / Brown rice / Veg pulao / Veg + Dal + Curd + Salad

BED TIME

Milk+ a pinch of turmeric

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet

Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

Cereals to be avoided

Refined flour and its products

FRUITS

Fruits to be consumed

Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries , Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Orange, Grapes

Note: All seasonal fruits can be consumed

Fruits to be avoided

Canned fruits and juices

VEGETABLES

Vegetables to be consumed

Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Tomatoes, Red onion, Coriander, Radish, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd .

Vegetables to be avoided

Gas forming vegetables like Broccoli, Brussels sprouts, cauliflower, cabbage, kale, Turnip

PULSES

Pulses to be consumed

All pulses and legumes

Pulses to be avoided

Kidney beans, Chickpeas, Bengal gram, Black eyed beans

DAIRY PRODUCTS

Dairy Products to be consumed

Low-fat milk, Tofu, Curd, Yogurt, Buttermilk, Cottage cheese

Dairy Products to be avoided

Milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese.

SPICES

Spices to be consumed

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon

Spices to be avoided

Red chilies

DRINKS

Drinks to be consumed

Coconut water, Clear soups, Sugarcane juice, homemade soups, Green juice, Herbal tea, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

Drinks to be avoided

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

Flesh Foods to be consumed (once in a 15 days)

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken (Once in a week)

Flesh Foods to be avoided

Processed, Undercooked and fried meat, Red meat- (Beef, Lamb, Pork), Fishes (Tilefish, Shark, Swordfish, King Mackerel, Marlin, Blue fin Tuna).

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Almond, Raisin, Ground Nut, Walnuts, Peanuts, Pistachio, Cashew, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds and Sesame Seeds.

Dry Fruits to be avoided

Nil

OILS

Oils to be consumed

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

Oils to be avoided

Cream, Palm oil, Coconut oil, Butter

OTHER FOODS

Other Foods to be consumed

Jaggery

Other Foods to be avoided

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar

LIFESTYLE AND DIETARY TIPS

Avoid empty calories foods
Gas forming food like sulphur containing vegetables and some pulses has to be avoided.
Soft well cooked foods are preferred.
Caffeine containing beverages should be limited; otherwise they may suffer from insomnia.
Plenty of fluids should be taken.
Food should be less salty and spicy.

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