HEALTHY DIET PLAN FOR OLDER PERSON
Older people requires low amount of calorie, as their lean muscle mass and physical activity reduced with ageing. Nutritious food will help to maintain a healthy weight which is very important during old age. Eating properly can help reducing the risk of any disease, and balanced diet leads to better life. Food consumption in the elderly is reduced due to Low appetite, lack of saliva, poor teeth and reduced enzyme secretions leading to poor digestion and weight loss. Use of hydrogenated fat, spicy, salt, fried food, junk food, and refined sugar should be avoided.
DIET PLAN FOR OLDER PERSON
EARLY MORNING
One Glass of Lukewarm Water.
Herbal Tea / Green Tea / Youth Restora Tea
BREAKFAST
Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Besan pancake (gram flour) / Veg Oats / Veg Idli / Semolina pancake / Bread toast -2 slices / Stuffed Chapatti / Chapatti with veg or Dal / Low-fat Milk / Yogurt + 1 egg’s white part only
MID-MORNING
Fruits / Steamed Salad / Lemon water / Coconut water / Steamed Sprouts
LUNCH
Plain chapatti / Boiled Rice / Veg pulao / Veg + Dal + Curd + Steamed salad
EVENING
Roasted Chana + Rice flakes / Herbal Tea / Green tea / Youth Restora Tea
PRE-DINNER
Soups (Home-made) / Steamed salad
DINNER
Plain chapatti / Boiled Rice / Veg khichri / Veg dalia / Veg + Dal
DIET CHART FOR OLDER PERSON
CEREALS
TO BE CONSUMED
Whole wheat flour, Oats, Whole grains cereals, Porridge, Brown rice, Rice flakes, Puffed rice, Whole grain bread, Barley, Cornmeal
TO BE AVOIDED
Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni, White refined flour, White rice, White bread, Corns
PULSES
TO BE CONSUMED
All Pulses and Lentils, Soya products
TO BE AVOIDED
Dried and frozen pulses
FRUITS
TO BE CONSUMED
All fruits
TO BE AVOIDED
All canned and packaged fruits, Coconut, Mango, Grapes, Dates, Sapodilla, and sour fruits.
VEGETABLES
TO BE CONSUMED
Dark green leafy especially Spinach and Kale, Asparagus, Broccoli, Carrots, Onion, Garlic, Beans, Lemon, Cabbage, Bottle gourd, Ridge gourd, Round gourd, Bitter gourd, Cauliflower, Bell peppers, Red pepper, Tomato, Green peas, Potatoes, and Parsley.
TO BE AVOIDED
Yam, Sweet potatoes, Taro roots, Jackfruit, Dried beans, over cooked or Baked, Chips and roasted potatoes, Crisp and Cheese filled snacks
FLESH FOODS
TO BE CONSUMED
Eggs white part only, Roasted or Grilled, Lean meat, and Skinless chicken
TO BE AVOIDED
Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Very lean minced meat, Turkey, Veal, Rabbit, Egg yolk, Fish roe, Sausages, Mutton, Salami, Bacon, Duck, Goose, Hot dogs, Meat pies, Visible fat on meat, Organ meat like Liver, Kidney, Chest, Red meat, Smoked and canned fish, Marbled and fatty Meats
SPICES
TO BE CONSUMED
Fennel, Turmeric, Cumin, Thyme, Black pepper, Coriander, Rock Salt (limited), Cardamom, Cinnamon, Fenugreek
TO BE AVOIDED
Red chili, Green chili, and Table Salt
DAIRY PRODUCTS
TO BE CONSUMED
Low-fat milk, Curd, Low-fat yogurt, Buttermilk
TO BE AVOIDED
Whole milk and cream, Cream cheese, Condensed milk, Cocoa butter
DRYFRUITS AND SEEDS
TO BE CONSUMED
Flax seeds, Sesame seeds, Chia seeds, Sunflower seeds, Walnuts, Almonds, Raisins
TO BE AVOIDED
Cashew nuts, Pistachio, Peanuts
FATS
TO BE CONSUMED
Olive oil, Canola oil, Cow ghee, Rice bran oil, Soybean oil
TO BE AVOIDED
Trans fat foods, Butter, Palm oil, Coconut oil, Hydrogenated oil
PREPARED FOODS
TO BE CONSUMED
Homemade only, Jaggery
TO BE AVOIDED
All bakery products or processed, Pastry, Pies, Doughnuts, Chips, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, White sugar, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, All Spicy foods, Junk foods, Too much salty food, Buttered popcorn, Refined sugar, Soya sauce.
DRINKS
TO BE CONSUMED
Coconut water, Buttermilk, Clear soups, Homemade soups, Smoothie, Lemon juice, Green tea, Beetroot juice, Soy milk, Herbal tea, Aloe Vera juice, Beetroot juice, Gooseberry juice, Pomegranate juice, Tea (limited)
TO BE AVOIDED
Whole milk drinks, Cream based liqueurs, Canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Hot chocolate drinks, Diet soda, Coffee
Note: If you are Diabetic patient, food high in sugar should be avoided and intake of suitable fats and oils strictly limited.
LIFESTYLE RECOMMENDATIONS FOR OLDER PERSON
- Take semisolid food and plenty of fluids
- Reduce salt intake
- Avoid inactivity, Loneliness, and Social isolation
- Walk for at least 30-45 min is recommended
- Whole fruit should be preferred to fruit juices
- Skipping of meals should be avoided, especially the breakfast
- Water intake should be increased at least 8-10 glass regularly
- Flax seed/ Sesame seed – 1 teaspoonful / day
- Herbal Tea – Boil ½ teaspoonful each of fennel, Coriander, Cumin in 3 cups of water till it’s reduced to 1 cups.
- Soaked Almond – 5 pieces