Cooking | Health | Nutrition | Weight Gain | Weight Loss | Women | Baby | Social Planning | SITEMAP

Vegetarian Elderly Daily Food Plan for adults over 49

For seniors Calcium, Vitamin D, Vitamin A (Beta-carotene), Vitamin B-12, and Vitamin C are of importance.
One hardboiled egg is included in this menu. If you do not eat eggs (for religious belief, or direction of a physician), you may replace it with Dal or nuts
 

Grains: 6 to 11 servings

Whole grain Roti, or Naan. Brown or Paddy Rice. Avoid products made with refined flours (Maida), and white rice

Vegetables: 3 to 5 servings

Fruits 2 to 4 Cups

Dried beans: 2 to 3 servings

This includes Dal, nuts and eggs. Limit hardboiled Eggs to 1.

Milk Dahi (Yogurt) Cheese: 2 to 3 servings

The milk should be fortified with Vitamin D. The Dahi should be made from milk fortified with Vitamin D. The Dahi Yogurt should have live culture.

Oils and Fats: 2 Tablespoons or less

Fluids Water: 8 or more cups

This includes the number of coffee/tea cups, milk and fruit juices.

Calcium & Vitamin D, and Vitamin B-12 supplements

These supplements may be needed over 70 years of age.