According to WHO estimate, almost 10% of the total world population comprises of the elderly (people above the age of 65yrs), making elderly nutrition a burning issue for several health care givers. In today’s fast paced lifestyle, the elderly need a food guide specifically tailored to meet their needs and cope with the body adjustments taking place. Right and well balanced diet can go a long way for enhanced mental alertness, soaring energy levels, and less tendency to illness. The aged need more amounts of fibers, vitamin- B12, calcium, and Vitamin-D, and their calorie requirements reduce. Let us learn more about geriatric nutrition from the USDA recommended food pyramid for elderly.

 Food Groups For Elderly Nutrition

An elderly woman above 50 years of age requires 1600-2000 calories per day. An elderly man above 50 years needs 2000-2800 calories per day.

Grains and Water:

Grains include mixed carbohydrate foods such as whole wheat bread, brown rice, and legumes in form of lentils, and beans. Barley, oats, and ragi can also find great emphasis in old people’s diet.

Recommended per day servings include 6-7 servings, with 1 ounce of slice bread in extension.

Water finds special importance in the diet for an aged, especially since the water they require more hydration for their body. Also, adequate water intake helps eliminate constipation like conditions.

8 glasses of water comes under usual recommendation.

Vegetables and Fruits:

They are best consumed in steamed or boiled form. This food group provides vitamins essential for body functions, fluid, fibers, and vitamin C. Vegetables should be consumed in varied portions. The brighter your plate is, the higher your nutrition graph goes.

4 to 7 servings of vegetables with inclusion of fruits is must.

Milk, Dairy Products, And Eggs

The intake of milk and eggs becomes imperative during old age. They are better sources of calcium and protein, easily digested (when compared to other sources of the same nutrients), and easy to absorb.

ADA recommends a milk intake of upto 2 cups daily with 1 egg yolk.

Nuts and Raisins:

Dried fruits, and nuts are hefty source of omega-3 fatty acids, which are helpful in building bones, and muscles.  Have ½ cup of nuts daily is recommended.

Meat and Fish:

To replenish body with Vitamin-B12, and animal proteins, it comes as essential food item on the platter. 1 ounce of meat products has been recommended weekly.

Adhering to simple guidelines of food pyramid can help elderly to age with divine grace.

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