Dietary tips for the elderly

·     Eat variety of foods which make eating more enjoyable.

·     Eat regularly at least three times a day and choose nutrient dense foods.

·     Avoid skipping meals.

·     Consume foods rich in complex carbohydrates (cereals and pulses) and fibre (fruits and vegetables)

·     Two common forms of malnutrition in elderly are protein calorie malnutrition.

·     Elderly women should consume 1600 to 2000 calories (225 g of cereals 40 g of pulses) per day, depending upon the physical activity.

·     Elderly men should   consume 1900 to 2200 calories (350g of cereals and 50g of pulses) per day depending    upon the physical activity. 

·     Proteins are necessary for building up muscles and ware and tare of the body.

·     Eat to 50 to 60g of protein (40 to 50g of pulses) per day.

·     Prefer fish for meat.

·     Consume not more than 1000g of oil in cooking per month per person.

·     Use ghee and butter occasionally   and avoid deep fried foods.

·     Daily requirement of 25 - 30g of fibre is considered to be beneficial to over come constipation.

·     Sip water every hour and with meals to avoid urinary tract infection and constipation.

·     Aim to drink 6 to 8 glasses of water per day.

·     Restrict coffee/tea to two cups per day and  drink water before taking coffee or tea.

·     Avoid consumption strong coffee or tea.

·     Limit alcohol consumption to one peg a day.

·     Use Iodized salt in cooking.

·     Eat Iron rich foods (green leafy vegetables)

·     Non vegetarians can consume liver (rich in Iron) once in a month.

·     Our diets do not meet the daily requirement of calcium (1000mg) hence take calcium supplement (one tablet of 500mg) after dinner in addition to one glass of milk.

·     Vitamin D is important for bone health therefore expose to sunlight daily 30 minutes.

·     Keep your salt intake to less than 6g per day.

·     Eat fruits and vegetables to get Potassium requirements of the body.

·     Elderly are at increase risk of vitamin deficiencies.

·     Vitamin C, E and A are important which improve immune function and ward of diseases.

·     Consume fresh citrus fruits (orange and lime)   and guava to get vitamin C.

·     Consume Vitamin A rich foods carrot, papaya and mango.

·     Try to include foods of five colours, ( green ,red, orange, black and yellow) in every meal.

·     Think exercise as a food group in your diet and do regular physical exercise like brisk walking for 30 minutes daily.

·     Social isolation affects appetite and nutritional status.

·     Maintain good social and Psychological environment for normal health.

·     Eat well and be well.

(Compiled by: C. Vijayakumar Reddy)

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