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Senior's Diet

This is a well-balanced diet that is nutritionally adequate so that older individuals can enjoy a healthy and fulfilling life.

The diet

Include (per day):

  • 3-6 servings of breads, cereals, rice, pasta and noodles
  • 3-5 servings of vegetables
  • 2-4 servings fruit
  • 2-3 servings of low-fat dairy products - milk, yoghurt and cheese
  • 2 servings of meat, fish, poultry, eggs, nuts and legumes
  • Drink plenty of water throughout the day

Other advice:

  • Regular sunshine is good for you as it provides you with vitamin D
  • Limit your salt intake by selecting low-salt products
  • Eat small, regular meals throughout the day if appetite is reduced due to illness
  • Light daily activity can help when constipation is the result of lots of medication. Consult your pharmacist if the problem persists
  • Eating with other people can improve your appetite
  • Looking after your teeth or dentures is important so that you can enjoy a wide range of textures of different foods
  • Adding a sauce or gravy (low-salt) to meat can make it tastier and easier to eat
  • Your local supermarket has a range of nutritious, pre-prepared meals available which require simply heating and eating. Most supermarkets also provide a home delivery service. Contact your local community centre about the food services available to you.

Sample daily diet

Breakfast

  • Glass of fruit juice
  • Bowl of porridge with 1 cup of low-fat milk
  • Slice of wholemeal toast with low-fat spread and/or jam
  • Cup of tea or coffee

Snack

  • 1 slice of wholemeal toast with tomato
  • Piece of fruit orange or banana
  • Glass of water

Lunch

  • Small bowl of pumpkin soup
  • Wholemeal bread sandwich with tuna, salad and low-fat mayonnaise

Snack

  • Slice of fruit cake
  • Cup of tea or coffee

Dinner

  • 2 small grilled lamb chops with steamed potatoes, carrots and beans
  • 1 dinner roll
  • Stewed apple with low-fat yoghurt
  • Glass of water

Recipe

Pumpkin soup

  • 1 kg pumpkin
  • 750 g tomatoes
  • 500 g onions
  • 1 stick of celery
  • 1 potato
  • 2 chicken stock cubes
  • 1 tsp curry powder
  • 1 tsp of paprika
  • Water
  • Pepper

Wash and cut vegetables and place into a large saucepan. Cover with cold water and add crumbled stock cubes. Bring to the boil and simmer until pumpkin is tender. Remove from heat and place in blender until smooth. Heat until desired temperature and serve with added pepper and a dash of low-fat sour cream or natural yoghurt.

Nutrient profile (100 g serve):

  • Energy: 142.4 kJ / 34cals
  • Protein: 1.7 g
  • Fat: 0.26 g
  • Carbohydrate: 5.4 g
  • Fibre: 1.3 g
  • Vitamin C: 15 mg
  • Folate: 20 mg
  • Sodium: 68 mg
  • Potassium: 266 mg
  • Calcium 19.3 mg
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