Health Information Center

Although the elderly are less active and need less energy from food than young adults, their nutrient requirement is just as important, if not more. Therefore, it is crucial that meals are planned for the elderly to ensure that they can receive their daily required servings of nutrients. Here are some guidelines that can help you during your meal planning for the elderly:

1. Select white fish or white meat of poultry. Darker fish and the dark meat of poultry are much higher in fat. When eating red meat, be sure you trim the fat. Choose packages of ground meat that are marked “extra lean”.

2. Drink skim milk often. The calcium and high-quality protein in milk are extremely beneficial. Even though bones may have stopped growing, the body needs calcium to prevent bone deterioration. Continue reading ‘Healthy Eating Guide For the Elderly’ »

• Eat less meat. In your diet reduce the frequency and the serving-size of red meat portions. Try not to eat meat more than once a day and preferably less often.
• Whenever you are going to eat meat, try to select lean cuts and remove all visible fat before eating. Grill the meat rather than fry.
• Add more poultry and fish to your meals. Avoid sausage, frankfurters, bologna and other processed meats because they are usually high in fat.
• Reduce severely the amount of cream, butter, cream cheese and ice- cream that you consume. Choose semi-skimmed milk or pour off the cream before having it.
• Eat only those dairy products, which have low fat such as skimmed milk, cottage cheese and yogurt. Use soft margarines that are high in polyunsaturates.
• Restrict the number of eggs to no more than three per week.
• Avoid more consumption of commercial biscuits and cakes because these are made with hard fats.
• As the cooking oil, use only the recommended oils such as corn, soya, or olive.
• For the sake of your teeth, reduce intake of heavily sweetened foods such as sweets and biscuits.
• Eat some fresh fruits every day. And if possible eat fruits at or after every meal.
• Eat more vegetables, particularly peas and beans – fresh or dried – because they are a very good low-fat source of protein.
• Eat wholemeal bread as your staple food. Eat wholemeal breakfast cereals. Take extra bran if the rest of your daily diet is rather refined Continue reading ‘HEALTHY EATING HABITS’ »