International Day of Older Persons is earmarked on October 1, annually, across the globe to act to the opportunities and challenges of the elderly people. This health campaign stresses the need for the community to work together to uplift the healthcare system for the ageing populace. International Day of Older Persons was first organised by the United Nations General Assembly (UN) in the year 1990 with the primary goal of supporting elderly people across the globe, to surmount numerous challenging situations faced by them.
This year’s theme is “Fulfilling the Promises of the Universal Declaration of Human Rights for Older Persons: Across Generations”. This health event will set a spotlight on the specificity of elderly person across the globe for the enjoyment of their rights and in tackling violations and how building solidarity through equity and mutuality between generations delivers sustainable resolutions to bring on the promise of the Sustainable Development Goals.
The World Health Organization (WHO), which is the UN’s supervising and coordinating authority for health-related issues, and other agencies have been actively involved in organizing public awareness and attention on the International Day of Older Persons.
Importance Of Nutrition In The Elderly
Sound nutrition and health play a key role in optimising well-being of the elderly people. Good nutrition especially in older age, supports the maintenance of health, decreases the onset of chronic diseases, improves strength and endurance in daily activity, boosts energy and mood and helps keep functional independence.
A well-balanced and wholesome diet is crucial for older people to manage their health. As individuals age, their nutritional needs may differ, and it's important to focus on nutrient-dense foods that promote overall health, maintain muscle mass, and support healthy ageing.
Here's a general diet plan for older adults, but remember that individual dietary requirements may vary, so it's essential to consult with a registered dietitian for personalized advice:
Diet Plan For the Elderly
Sample 1400 Calorie,6 gram Salt Vegetarian Diet Plan
Early Morning: Tea or Skimmed milk 1 cup
Breakfast: A bowl of oatmeal with fruits and chopped nuts
or
Idly 3 with 1 cup vegetable sambar
or
Dhalia kichadi ¾ cup with ¼ cup curd
Mid-Morning Snack: A bowl of mixed fruit salad or a bowl of tomato, or carrot soup
Lunch: Rice 1 cup, Spinach dal ½ cup, vegetable sabzi 1 cup and curd ¼ cup
or
Millet sambar rice 1 cup with beans stir fry 1 cup, and cucumber, carrot raita ¼ cup
Evening Snack: Skimmed milk or Tea 1 cup with poha ¼ cup or boiled legumes ¼ cup
Dinner: Millet Dosa 2 with Vegetable curry 1 cup and dal ¼ cup
or
Vegetable khichdi 1 cup with Tomato dal ¼ cup
Bedtime: Warm milk 1 cup
Fluid Intake:
Water: Stay adequately hydrated throughout the day by drinking plenty of water.
Herbal Tea: You can also go for caffeine-free herbal teas in the evening to stay warm and hydrated.
Specific Dietary Considerations:
Calcium and Vitamin D:
Ensure adequate intake of calcium-rich foods (e.g., dairy or fortified non-dairy alternatives) and vitamin D (e.g., through sunlight exposure or supplements) for bone health.
Vitamins:
Get a sufficient amount of vitamins B6, B12 and folate to boost your metabolism and stay energised all through the day,
Whole grains, lean meat, beans, peas and dark green vegetables are all good sources.
Fibre:
Incorporate high-fibre foods like whole grains, fruits, and vegetables to stimulate the digestion process, regularise bowel movement and treat constipation and other digestive woes.
Portion Control:
Pay attention to portion sizes to avoid overeating and maintain a healthy weight.
Limit Processed Foods:
Minimize processed and high-sugar foods, as they can contribute to health issues.
Healthy Fats:
Restrict fat (especially saturated) and cholesterol, and totally avoid trans fats. They can lead to heart and blood pressure problems. Choose a healthy source of fats and nuts to optimise health.
Potassium:
Not getting enough potassium can raise blood pressure. Add potassium-rich foods such as bananas, potatoes, and yogurt to maintain electrolyte balance and control hypertension.
Conclusion
It's important for older adults to modify their diet to any specific dietary restrictions, allergies, or medical conditions they may have. Regular exercise, adequate sleep, and social engagement are also crucial aspects of maintaining health and well-being in older age. Consult a registered dietitian who can provide you with personalized guidance and ensure that the diet plan aligns with your individual needs and medical goals.
