Do not regret growing older: It is a privilege denied to many!
Lucky are those, who are blessed with grandparents' presence at home. They make the house happier and more lovable. However, taking care of your elders' health is challenging.
Senior citizens’ food choices and dietary requirements are far different from those of middle-aged and young people. As the person ages, metabolism slows downs. Moreover, the senior citizen may also need soft foods that are easy to chew and digest.
Successful ageing is not only defined by longevity but is judged on three major components. They are: avoiding diseases, engaging with life and having high physical and cognitive function. Moreover, older people need a diet rich in nutrients like carbohydrates, fats, proteins, vitamins, minerals and water.
1. What Is Ageing?
2. Mechanical Effects Of Ageing
3. Points To Remember
4. General Diet Plan For Senior Citizens
5. Dietician’s Recommendation
6. The Final Say
Ageing is not a disease, but it is a biological process. The changes associated with ageing are partly influenced by genetics, race and gender. Of course, heredity and good nutrition may slow the ageing process.
Here are a few mechanical effects of ageing.
Here are some points to remember while plating a meal for older adults:
Here is a general diet plan recommended by TONEOP’s expert dietician.
Early Morning (7 AM) - Luke warm water (1 glass) + Roasted flax seed powder/ Detox cucumber chia seed water.
Breakfast (8 AM) - Porridge with milk/ poha/upma/idli sambhar
Mid meal (11 AM ) - Any seasonal fruit/ Soup
Lunch (1-1:30) - Chapati seasonal Sabji+dal+curd+steamed or grated salad / Mix veg pulao+cucumber raita steamed or grated salad
Evening Snack ( 4 PM) - Tea/coffee (without sugar) /soup + biscuits/dhokla/plain sandwich/chat (use boiled pulses)
Dinner (7-8PM) - Chapati/rice+dal veg+curd/raita Or Veg khichdi +curd
Bedtime (10 PM) - Warm milk without sugar
I recommend soft, well-cooked foods, avoiding salt, table salt, and spices. Due to digestion issues, roughage in diet is mandatory. You can give idli, dosa, uttapam and dhokla. In addition, include foods on the plate that are rich in antioxidants, such as fruits and vegetables. Last but not least, make sure they are hydrated.
-Dietician Vajeda Rehman
Try to understand the appropriate serving and serve low-fat food with nutrients. The best advice to maintain senior citizens' health is to ensure they are involved in physical activities and eat a proper diet.
Contact the experts if you need assistance selecting and preparing a healthy diet plan. Lastly, hug them and wish them a Happy Senior Citizens Day!
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