Recommended Diet for the Elderly

Eat a balanced diet including starchy foods (carbohydrates), meats and fish (proteins) and fruits and vegetables (fiber).

As you are less active now, you should eat smaller portions of food and cut down on the amount of sugar you take. This will help prevent your becoming overweight, prevent glucose intolerance and hyperinsulinemia and protect your teeth from decay.

Older people are salt-sensitive, therefore use less salt and sauces in your cooking as salt causes your body to retain water which may lead to high blood pressure. Try using spices and herbs to flavor your food instead of soya sauce, tomato or chili sauce. Avoid canned or salted foods. Use fresh meat and vegetables instead.

Eat less fatty food to reduce your risk of heart disease. Trim away all fat and skin from your meat before cooking. steam, boil, stew, grill, roast or bake your food instead of deep-frying it. Use margarine in place of butter and avoid creamy cakes and pastries. Don't eat more than 2 to 3 eggs a week. Eat less organ meats and prawns.

Eat more cereals, fresh fruits and vegetables every day. This prevents constipation and ensures that you get enough vitamins and fiber too.

Take enough calcium to prevent osteoporosis. Good sources of calcium include milk (preferably low fat or skim), yoghurt and cheese; sardines and salmon; dried peas and beans; beancurd and soya bean milk; leafy green vegetables. Other good sources of fiber are whole meal bread, brown rice and dried beans. Water is best but clear soups and fresh fruit juices are also good.