Diet Plan For Elderly Person Should Include: A healthy diet and balanced diet is a must for every age group. It is most important in old age because as age progresses the body gets weaker, and engaged with many diseases.
Diet Plan For Elderly Person – This topic is very important for us while taking care of our parents and grandparents.
Your food has to change as your age change. It is necessary to keep the heart healthy and bones strong.
Nutritional requirements change throughout different stages of life. As we get older we required the least iron and grains and we required more calcium and healthy fats To accommodate changing hormones and metabolism.
So let us start- with “Diet Plan For Elderly Person”. How we can change our diet from 50 years of age and above
Table of Contents
Diet Plan For Elderly Person Should Include
An Elderly person should consist of Carbohydrates, Proteins, Fiber, and Calcium in their meals.
Carbohydrate-containing food should consume such as brown rice, Noodles, bread, and whole-grain cereals.
Fruits: Apple, Banana, cherries, Grapefruit, Grapes, Kiwi, and Orange.
You can eat popcorn and potato chips.
Proteins contain food Such as fish, chicken, meat, eggs, cheese, tofu, and beans.
- Low-fat milk
- Low-fat yogurt
Fiber-containing food such as Whole grains, beans, brown rice, Popcorn, berries, baked potato with skin, and vegetables.
You can eat more fiber-rich food. Because at This age maintaining healthy bowel function becomes challenging because Body muscles – skeletal or smooth muscle, Muscles of the colon become loose or less efficient.
Food May change as per the gender and age group
At 50 to 70 years of age – Women
At this age, we have to boost Dairy intake because the average age of menopause is above 50. After Menopause the levels of estrogen hormone get fall and which leads to Increase bone loss and results in osteoporosis.
So, to strengthen the bones we have to double the calcium-containing food to maintain calcium levels. As we know Dairy food is having more calcium so, as much as possible we have to increase our Dairy food intake.
After Menopause women are worried about weight gain after Dairy food products and They do not get the products.
Post-menopausal women don’t require much iron which they were losing in menstruation but the proteins get drops.
Diet Plan For Elderly Person women should include dairy food products and fish, eggs, and protein in their diet.
So, after Menopause she has to take more protein instead of iron. For this age group, women can replace red meat with Fish fish that contains Omega 3 fatty acids Which are good for heart health.
And dairy products, Dairy products which are a good source of calcium can provide strength to the bones. You can eat wholemeal bread, brown rice, oats, and quinoa also.
For ages of 50 to 70 – Men
Men can decrease the milk if needed because metabolism gets slow and activity levels also get slower. Men can increase the risk of heart disease as age progresses.
In this age group, healthy oils for cardiovascular health are much needed. Men of this age can replace trans fats Which are found in deep-fried and baked foods, and Saturated fats found in Butter meat, coconut oil can replace With with healthy fats which are found in olive oil, nuts, and avocado.
In 70 years men and women
in Diet, You can eat more fiber-rich food. Because at This age maintaining healthy bowel function becomes challenging because Body muscles – skeletal or smooth muscle, Muscles of the colon become loose or less efficient.
So it is very important to drink plenty of water and plenty of fibrous vegetables and fresh fruits to help us in maintaining the health of bowel movements.
Especially men need more calcium as increase their age.
At 80 years of age men and women
At 80 years of age, You should maintain your weight. Appetite can drop and body mass index increases after the age of 65. Diet Plan For Elderly Person should be a balanced diet.
So focus on eating a balanced diet instead thinking about weight loss.
Old people can eat turmeric, jeera, Tulsi, cumin, cinnamon, ginger, and garlic for an immunity boost. Elderly people should seat At least 15 minutes in the sunlight to get Vitamin D.
At this age, vitamin B12 Absorption is decreased. So, vitamin B12 supplements can be taken or B12 containing a nonveg diet can be advisable. Simple and easily digestible food can serve in elderly diet plans.
Pumpkin soup and mixed vegetable soup can also add in diet, Fruits Can also be given.
An elderly person can do a little exercise and should maintain a healthy diet.
Also Read: When To Eat Banana Morning Or Night
FAQ- FREQUENTLY ASKED QUESTIONS
Which food should elderly avoid and why?
Salty food can be avoided by an elderly person. You don’t add extra salt while cooking or at the table. Because salt contains sodium that may cause an increase in blood pressure levels.
Also can avoid sweet food as it may cause increase your blood sugar levels.
Meal plan for seniors at home
Breakfast: Can include Boiled egg, Poached egg, Yogurt, Walnuts, and Almond.
Lunch: Can include Cooked quinoa or quinoa salad, Eggs omelet, and Red potatoes.
Dinner: Chicken, Green leafy vegetables like spinach, cabbage, etc.
Best fruits for old age
Old-age people can consume bananas, Orange, Papaya, Grapes, Apple, and Pear as the best fruit for them. For that, you should have medically fit to consume them.
Energy food for old age
As energy food for old age can consume Sweet potato, Avocado, Brown rice, Banana, Green Tea, Lentil, walnuts, and beans.
Diet Plan For Elderly Person Should Include Plenty of water during the day time. Best to avoid water while consuming meals. Avoid salt, sweets, and alcohol to maintain health. The diet should be carbohydrate, protein, and fiber-rich. All the information is shared in the article. If you are happy with the information please share it with friends.
This blog content is all about generic information only. Diet may change as per your health and your medical conditions. If you are planning to add the above information to your diet then I would like to recommend you consult your dietician or medical professional.