A Healthy Diet Plan For Senior Citizens By TONEOP

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. 

Table Of Contents 

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 

What Is Ageing? 

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.

Mechanical Effects Of Ageing 

Here are a few mechanical effects of ageing. 

• Loss of teeth
• Loss or reduction of taste and smell
• Metabolic function imbalance 
• Less physical activity
• Fatigue 
• Alteration in weight 
• Body pain 
• Breath shortness 
• 

Points To Remember 

Here are some points to remember while plating a meal for older adults: 

• Prefer serving soft or semi-soft forms of food. 
• Beware of empty calories! These include chips, candy, baked goods, soda and alcohol. 
• Choose foods low in fat and cholesterol. 
• Saturated fats and trans fats should be avoided. 
• Hydration is the key. Make sure they are getting enough water to prevent hydration. 
• Certain cereals and whole pulses may produce flatulence in older adults. Therefore, avoid such kinds of pulses on their plate. 
• Choose meals high in nutrients but low in calories. 
• Make sure they are physically active. 
• Caffeine-containing beverages should be avoided. Otherwise, they may have insomnia. 
• Keep an eye on their health condition. 

General Diet Plan For Senior Citizens 

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 

Dietician’s Recommendation 

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 

The Final Say 

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! 

About TONEOP

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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