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Daily Food guideline for the elderly
I have prepares four lists, foods to AVOID, Eat in MODERATION, food to EAT, BOUNDED list of items to be eaten in a given quantity and supplements.
The actual amounts vary with age, weight and general health.
Elderly should always eat a balanced diet. healthy balanced diet per USDA Food pyramid
Foods to AVOID
1. Transfats (Vanaspati, Dalda, hard margarine)
2. Hydrogenated Coconut oil
3. Foods made with refined flours (All purpose flour, Maida, Cake flour, pastry flour)
4. White rice.
Eat in MODERATION
1. Ghee (Butter oil, or butter)
2. Virgin coconut oil
3. Table sugar
4. Red wine
Foods to EAT
1. Eat ½ cup of wild blueberries every day. They may be fresh, frozen, or canned. Wild blue berries has twice as much antioxidants than cultivated blueberries.
2. Eat 1 cup of Dahi (Yogurt with live culture) every day
3. Eat ½ cup of cooked or one cup of raw Spinach every day
4. Eat ¼ cup of walnuts every day
5. Eat Whole grain bread or Roti
6. Eat ½ cup of cooked Chickpeas or Red Kidney beans every day
7. Take 2 Tablespoons of Flax seed every day, or 4 servings of Salmon per week
8. Eat 2 Tablespoons of Tomato sauce or equal amount of red ripened tomatoes.
9. Use Canola oil for cooking and salads. You can buy a nutritionally optimized blend of 75% Canola oil and 25% virgin olive oil.
Bounded List
1. Drink 2 cups of coffee, or tea (Green or Black) per day. Do not add sugar to either coffee or tea. Do Not exceed 4 cups in a day.
2. Eat One hard boiled egg per day. Do not exceed 7 eggs per week
3. Drink one glass red wine (4oz) per day. Do not exceed 12 ounces per day
Supplements List
1. 'Calcium and Vitamin D' supplement.
Choosing Calcium supplement for ageing South Asians
2. Omega 3 supplement or Fish oil. You can also buy optimum oil blends (Borage seed oil, Fish oil, and Flaxseed oil).