What Should be the Diet Chart for Senior Citizens? Some Important Dos & Don'ts
A person is most vulnerable in childhood and old age. He/she is more at risk of diseases in old age. We know old age brings diabetes, obesity, cataract, stomach problem, sleepiness are more problems.
Here we will guide you what senior citizens should consume during different meals.
Breakfast - Aged people should eat more fiber-rich foods for breakfast. For this, they can take plate porridge with 200 mg of milk sugar.
After Breakfast - Fresh fruit juice or tea and coffee can be taken for about two hours after breakfast. Two biscuits can be eaten together.
Lunch - Two rotis in lunch, chicken or two eggs cooked in olive oil, one cup of fat free yogurt, along with a plate mix salad can be taken.
After lunch - Fresh fruit juice must be taken two to three hours after lunch.
Dinner – for dinner they can have two rotis, a bowl of lentils, a bowl of green leafy vegetables, 3-4 boiled potatoes, salad. Those who are non-vegetarians can take 200 grams of white fish (cod, hadoc, ples, hake, etc.) or chicken for dinner.
Other important dos and don'ts for the aged people -
Eat whole grains like flour, bajara, jowar, etc. Use a mixture of grains in the diet, that is, take rice in one meal and chapati in the second meal.
Eat different types of pulses such as washed pulses (moong, lentils, pigeon pea etc.), whole pulses like soyabean, Rajma and cowpea and sprouted pulses which are rich in vitamin C etc.
If you have any digestive problems like gas, acidity, then avoid eating Sabul dal like Rajma and Soyabean.
Milk and milk products such as cheese, curd, butter, almonds and walnuts are good sources of protein.
Creamed milk, eggs and red meat are rich in fat, which increases cholesterol in the body, so reduce their use.
Try adding some fruits or vegetables to each meal. Eat green vegetables everyday like spinach, tomato, papaya, amla as they are excellent sources of many nutrients especially fiber, minerals and vitamins.
Follow the diet chart regularly. Drink 8-10 glasses of water a day. Avoid eating too much at one go. Do jogging and yoga in the morning. Do regular checkups and consult a doctor once before eating anything.
Disclaimer: Every possible effort has been made by The Shining India to ensure the accuracy, timeliness and genuineness of this information. We humbly request you to contact your doctor before trying any remedy.