In 2022, Dr. Vikram Chauhan's OPD will only be available on 28th, 29th November, and 5th, 6th, 19th & 20th December 2022.
Planet Ayurveda Experts are Always Available to Guide You. Video Consultations are also available. Click here To Book Your Slot Now !!


HEALTHY DIET PLAN FOR OLDER PERSON

Older people requires low amount of calorie, as their lean muscle mass and physical activity reduced with ageing. Nutritious food will help to maintain a healthy weight which is very important during old age. Eating properly can help reducing the risk of any disease, and balanced diet leads to better life. Food consumption in the elderly is reduced due to Low appetite, lack of saliva, poor teeth and reduced enzyme secretions leading to poor digestion and weight loss. Use of hydrogenated fat, spicy, salt, fried food, junk food, and refined sugar should be avoided.

Healthy Diet Plan for Older Person

DIET PLAN FOR OLDER PERSON

EARLY MORNING

One Glass of Lukewarm Water.

Herbal Tea / Green Tea / Youth Restora Tea

BREAKFAST

Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Besan pancake (gram flour) / Veg Oats / Veg Idli / Semolina pancake / Bread toast -2 slices / Stuffed Chapatti / Chapatti with veg or Dal / Low-fat Milk / Yogurt + 1 egg's white part only

MID-MORNING

Fruits / Steamed Salad / Lemon water / Coconut water / Steamed Sprouts

LUNCH

Plain chapatti / Boiled Rice / Veg pulao / Veg + Dal + Curd + Steamed salad

EVENING

Roasted Chana + Rice flakes / Herbal Tea / Green tea / Youth Restora Tea

PRE-DINNER

Soups (Home-made) / Steamed salad

DINNER

Plain chapatti / Boiled Rice / Veg khichri / Veg dalia / Veg + Dal

DIET CHART FOR OLDER PERSON

CEREALS

TO BE CONSUMED

Whole wheat flour, Oats, Whole grains cereals, Porridge, Brown rice, Rice flakes, Puffed rice, Whole grain bread, Barley, Cornmeal

TO BE AVOIDED

Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni, White refined flour, White rice, White bread, Corns

PULSES

TO BE CONSUMED

All Pulses and Lentils, Soya products

TO BE AVOIDED

Dried and frozen pulses

FRUITS

TO BE CONSUMED

All fruits

TO BE AVOIDED

All canned and packaged fruits, Coconut, Mango, Grapes, Dates, Sapodilla, and sour fruits.

VEGETABLES

TO BE CONSUMED

Dark green leafy especially Spinach and Kale, Asparagus, Broccoli, Carrots, Onion, Garlic, Beans, Lemon, Cabbage, Bottle gourd, Ridge gourd, Round gourd, Bitter gourd, Cauliflower, Bell peppers, Red pepper, Tomato, Green peas, Potatoes, and Parsley.

TO BE AVOIDED

Yam, Sweet potatoes, Taro roots, Jackfruit, Dried beans, over cooked or Baked, Chips and roasted potatoes, Crisp and Cheese filled snacks

FLESH FOODS

TO BE CONSUMED

Eggs white part only, Roasted or Grilled, Lean meat, and Skinless chicken

TO BE AVOIDED

Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Very lean minced meat, Turkey, Veal, Rabbit, Egg yolk, Fish roe, Sausages, Mutton, Salami, Bacon, Duck, Goose, Hot dogs, Meat pies, Visible fat on meat, Organ meat like Liver, Kidney, Chest, Red meat, Smoked and canned fish, Marbled and fatty Meats

SPICES

TO BE CONSUMED

Fennel, Turmeric, Cumin, Thyme, Black pepper, Coriander, Rock Salt (limited), Cardamom, Cinnamon, Fenugreek

TO BE AVOIDED

Red chili, Green chili, and Table Salt

DAIRY PRODUCTS

TO BE CONSUMED

Low-fat milk, Curd, Low-fat yogurt, Buttermilk

TO BE AVOIDED

Whole milk and cream, Cream cheese, Condensed milk, Cocoa butter

DRYFRUITS AND SEEDS

TO BE CONSUMED

Flax seeds, Sesame seeds, Chia seeds, Sunflower seeds, Walnuts, Almonds, Raisins

TO BE AVOIDED

Cashew nuts, Pistachio, Peanuts

FATS

TO BE CONSUMED

Olive oil, Canola oil, Cow ghee, Rice bran oil, Soybean oil

TO BE AVOIDED

Trans fat foods, Butter, Palm oil, Coconut oil, Hydrogenated oil

PREPARED FOODS

TO BE CONSUMED

Homemade only, Jaggery

TO BE AVOIDED

All bakery products or processed, Pastry, Pies, Doughnuts, Chips, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, White sugar, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, All Spicy foods, Junk foods, Too much salty food, Buttered popcorn, Refined sugar, Soya sauce.

DRINKS

TO BE CONSUMED

Coconut water, Buttermilk, Clear soups, Homemade soups, Smoothie, Lemon juice, Green tea, Beetroot juice, Soy milk, Herbal tea, Aloe Vera juice, Beetroot juice, Gooseberry juice, Pomegranate juice, Tea (limited)

TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, Canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Hot chocolate drinks, Diet soda, Coffee

Note: If you are Diabetic patient, food high in sugar should be avoided and intake of suitable fats and oils strictly limited.

LIFESTYLE RECOMMENDATIONS FOR OLDER PERSON

  • Take semisolid food and plenty of fluids
  • Reduce salt intake
  • Avoid inactivity, Loneliness, and Social isolation
  • Walk for at least 30-45 min is recommended
  • Whole fruit should be preferred to fruit juices
  • Skipping of meals should be avoided, especially the breakfast
  • Water intake should be increased at least 8-10 glass regularly
  • Flax seed/ Sesame seed - 1 teaspoonful / day
  • Herbal Tea - Boil ½ teaspoonful each of fennel, Coriander, Cumin in 3 cups of water till it’s reduced to 1 cups.
  • Soaked Almond - 5 pieces
Share On

Reviewed By:

Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

View Profile
Have issue with the content?
Report Problem

Knowledge Base

Diseases A-Z

View All

Herbs A-Z

View all

Diet Chart

View all
Let’s Connect
close slider

    Leave a Message

    error: Content is protected !!