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The Right Elderly Care – Assist Your Aged Parents’ Intake The Correct Amount of Nutrients

  • 10/03/2020
  • 06:00
Nutrition Chart for Senior Citizens

Incorporating nutrients properly holds high importance especially for senior citizens. With age, the immune system starts weakening and this is when it is essential that you take proper care of the food habit of your aged parents. Through the infographic attached we have tried to create knowledge via an elderly care diet chart, on the amount of nutrients such as vitamins, folate, iron, potassium, zinc, calcium, selenium, fibre, calories and proteins, senior citizens should include in their daily diet to avoid health issues.

Nutrient Food Source Intake Amount 

Vitamin

(A, C, D, E, K, B6, B12)

Amla, soya products, citrus fruits, eggs, apple, meat, tomato, fish, dark green and orange vegetables, milk, etc. 

150-250 mg/day 
Folate

Spinach, wholemeal flour, melon, broccoli, potatoes, peas, tomatoes, peanuts, etc.  

400 μg/day
Iron 

Dry fruits, jaggery, green leafy vegetables, meat, whole grains, nuts, etc. 

8 mg/day

Potassium

Avocado, Banana, Carrot, nuts, lime, etc.

3.4 g/day (AI)
Zinc 

Meat, whole grains, nuts, eggs, beans, dairy, Shellfish, dark chocolate, etc. 

11 mg/day
Calcium 

Milk, sesame seeds, egg, almonds, turnip, milk products, soya milk, etc. 

1,200 mg/day
Selenium 

Fish, green and  yellow vegetables, bread, cheese, etc. 

55 μg/day
Fiber

Apple, lemon, green leafy vegetables, bread, capsicum, etc. 

30 g/day

Calories

( proper maintenance of carbs, fats and proteins in regular diet)   

Oils, ghee, nuts, butter, Yeast breads, meat, dairy products, etc. 

1600 to 2000 calories/day

 (45% to 65% pf carbs, 10% to 35% of protein and  20% to 35% of fats) 

Proteins 

Egg, paneer, meat, combined grains, milk products and milk, poultry soya beans, nuts, etc. 

0.8 grams/kg body weight
Note: 
  • Consult with your doctor before planning your diet chart suited best to your health 
  • Maintain proper hydration. 
  • Alter your vitamin source every day and do not stick to one. Regular Vitamin replacement is a must. 
  • In case you are suffering from vitamin deficiency you can take Multivitamin post consulting with your doctor.