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The Golden Years Diet Plan


Healthy Plate for Elderly – Preferred Foods

  1. Dairy: Eggs, Milk, Yoghurt, Cheese, Paneer
  2. Vegetables: Spinach, Cauliflower, Beans, Tomatoes, Peas, Potatoes, Beetroots, Cabbage
  3. Fruits: Apples, Banana, Strawberry, Pomegranate, Oranges
  4. Whole Grains: Wheat flour, Cornmeal flour, Gram flour, Oats
  5. Nuts & Seeds: Walnuts, Almonds, Chia Seeds, Cashews

Daily Recommendations

  • Proteins: 65gms
  • Fruits: 2-5 servings
  • Vegetables: 2-2.5 cups
  • Calcium: 1200mg
  • Whole grains: 170-198gms
  • Sodium: 1500mg

Healthy Snacks

  • Granola bars
  • Fruit Salads
  • Dry fruits
  • Vegetable soups
  • Flavored Yoghurt

Calorific Requirements

  1. Elderly Women: 1600-2000 calories/day
  2. Elderly Men: 2000-2400 calories/day


  • Add fruits & vegetables to meals and snacks
  • Choose veggies & fruits that are naturally sweet like carrots & beetroots, banana, & so on
  • Season foods with herbs i.e., basil, ginger, nutmeg, cloves, cinnamon, mint, pepper, lemon
  • Drink a minimum of 12-15 glasses of water/day
  • No more than 30gms of sugar/day
  • Eat small quantities of food at more regular intervals
  • If you have difficultly chewing have soups, stews or porridge with finely chopped meat and vegetables


  • Consume carbonated beverages & alcohol
  • Indulge in packaged foods and sugary snacks
  • Use Table salt
  • Skip Meals
  • Lie down immediately after eating

Quick N Healthy Recipes

  1. Banana Smoothie
  2. Beetroot Carrot Apple Juice
  3. Coconut Chickpea curry
  4. Mixed Vegetable Stir Fry
  5. Ragi Upma