1 day diet plan for senior citizens recommended by our Dietician
Breakfast :- 1 cup Tea (1/2 cup skimmed milk, 100 ml, no sugar) + 1 bowl onion and potato poha + 1 med fruit.
Mid-morning :- 1 glass fruit juice.
Lunch :- 2-3 med chapattis + 1 bowl bitter gourd vegetable + 1 katori dal + ½ katori rice + 1 bowl raita (1/2 katori skimmed milk curd + vegetables).
Evening tea :- 1 medium dosa + coriander chutney + 1 glass strawberry milkshake.
Mid- evening :- 1 bowl spinach soup
Dinner :- 2 medium chapattis + 1 bowl brinjal vegetable + 1 katori dal + ½ katori rice + 1 glass buttermilk + 1 bowl grated salad.
Bed time :- 1 glass milk (200Ml, no sugar).
Dietary guidelines:
- Include nutrient dense, soft, moist foods.
- Include foods rich in dietary fibre to prevent constipation and to reduce cholesterol.
- Include plenty of fluids to prevent constipation.
- Reduce the total amount of fat. Avoid fried foods and foods rich in cholesterol as they are susceptible to heart diseases
- Reduce intake of salt.
- Foods must be easily chewable due to dental problems.
- Foods should be easily digestible as during old age, there is decreased production of digestive enzymes.
- Include foods rich in Calcium to compensate the bone loss and reduce the incidents of osteoporosis.
- The foods of elderly should consist of familiar foods as changes in the food may lead to psychological problems like depression.
- Soup should always be given at the beginning of the meal as it acts as an appetizer.
- Small and frequent meals should be provided beginning the day with a heavy breakfast and dinner should be lighter than lunch as it favours more completion.
- A glass of hot milk should be consumed before going to sleep as it induces sleep.
