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 |
