Ageing is not a disease but a biological process. Good nutrition may slow the ageing process so that the individual can enjoy physical and mental vigor in his sixties. The process of ageing brings about physiological, immunological changes which affect the nutritional requirements of the elder people. Ageing leads to diseases like osteoporosis, cardiovascular diseases and many other diseases. Diet which is low in saturated fats, animal- based proteins and simple carbohydrates is suitable for old persons. So try to eat balanced diet which provide all nutrients and prevents from these harmful diseases.
Vegetables | |
---|---|
To Avoid | To Consume |
Broccoli | Zucchini |
Brussels sprouts | Sweet potato |
cauliflower | Pumpkin |
cabbage | Ginger |
kale | Red onion |
Turnip | Coriander |
- | Radish |
- | Peas |
Cereals | |
Refined flour and its products | Wheat |
- | White rice |
- | Brown rice |
- | Sorghum |
- | Finger millet |
- | Pearl millet |
Pulses | |
Kidney beans | All pulses and legumes |
Chickpeas | - |
Bengal gram | - |
Black eyed beans | - |
Fruits | |
Canned fruits and juices | Apple |
- | Banana |
- | Water melon |
- | All types of berries |
- | Peaches |
- | Custard apple |
- | Pear |
Spices | |
Red chilies | Cumin |
- | Coriander |
- | Salt |
- | Turmeric |
- | Ginger |
- | Pepper |
- | Fennel |
- | Cinnamon |
Dairy Products | |
Milk and cream | Low-fat milk |
Full-fat yoghurt | Tofu |
Cream cheese | Curd |
Condensed milk | Yogurt |
unpasteurized cheese | Buttermilk |
- | Cottage cheese |
Drinks | |
Whole milk drinks | Coconut water |
Cream based liqueurs | Clear soups |
canned soup and packaged soup | Sugarcane juice |
Alcohol | Green juice |
Sweetened drinks | Aloe Vera juice |
Squashes | Smoothie |
Carbonated drinks | Homemade juices |
Non-Veg | |
Undercooked and fried meat | Egg white |
Red meat- (Beef,Lamb,Pork) | Roasted chicken |
Fishes (Shark,Swordfish,King Mackerel,Marlin). | Grilled Fish |
- | Lean meat |
- | Skinless chicken (Once in a week) |
Oils | |
Cream | Cow ghee |
Palm oil | Sunflower oil |
Coconut oil | Canola oil |
Butter | Olive oil |
- | Mustard oil |
- | Rice bran oil |
Luke warm water / soaked almond -5 / 1tsp flax seeds/Bitter gourd juice/Aloe-vera juice/Wheat grass juice
Bread toast with egg /Vegetable poha/vegetable porridge / vegetable upma /Ragi chapatti/ multigrain chapatti with vegetable / Fresh Juice / Egg white
Brown rice / Chapatti / Multigrain Chapatti / Veg pulao / Veg and Dal /amaranth dal with Curd/Raita with Salad/ Chicken (Once in a week)
Milk shake / Fruit / Sprouts chat/ Roasted chickpeas/ Riceflakes Snacks/ Soup (homemade)/ Roasted makhane/ makhane kheer
Chapatti / Multigrain Chapatti / Brown rice / Veg pulao / Veg with Dal , Curd and Salad
Milk with a pinch of turmeric