Thread by @DietDrsayajirao

Why are most Indian elders tired, bloated, or constipated?
It’s not age.
It’s nutrition.
ICMR’s dietary guidelines reveal how to fix this with food.
🧵 Diet plan for elderly people 👇 #ElderlyNutrition #ICMR

1️⃣ Energy Needs Decline, But Nutrient Needs Increase
With age, physical activity and basal metabolism slow down.
👉 Calories need to reduce by ~20% after 60 years
But nutrient density should increase.
Focus: small, frequent, nutrient-rich meals.

2️⃣ Protein Intake is Critical
ICMR-NIN recommends 1.0 g protein/kg body weight/day for elderly.
For a 60 kg elder, this means 60 g/day.
Essential for:
✔️ Preventing sarcopenia (muscle loss)
✔️ Immunity
✔️ Wound healing

✅ Protein sources:
•Milk, curd, paneer
•Pulses, dals, sprouts
•Eggs, fish, lean meat
•Soy, tofu, nuts & seeds

3️⃣ Include Good Fats
Fat improves taste, satiety, and nutrient absorption.
👉 Should provide 20–30% of total energy.
✅ Use oils like groundnut, mustard, sesame, coconut in rotation
✅ Add nuts & seeds (almonds, flaxseeds, til)
❌ Avoid excess fried food and hydrogenated fats

4️⃣ Digestive Comfort Foods
Ageing leads to reduced digestive enzymes and slower motility.
✔️ Soft, well-cooked vegetables
✔️ Fermented foods (curd, buttermilk)
✔️ Light dals, khichdi
✔️ Soups & stews

🔁 Include fibre, but avoid excess raw food if bloating or gas is present.

5️⃣ Adequate Fibre & Fluids
✅ At least 25 g/day of dietary fibre
Whole grains (millets, brown rice, oats)
Vegetables and fruits (cooked or steamed)
Legumes

✅ Minimum 1.5–2 L water/day
💡 Sip throughout the day,even if not thirsty.

6️⃣ Vitamins & Minerals to Prioritize
🔸 Calcium & Vitamin D – For bones
🔸 B12 – For nerves and blood
🔸 Iron – Prevents anemia
🔸 Zinc – Supports immunity

📌 ICMR-NIN recommends:
•3 servings of dairy/day (milk, curd, paneer)
•Daily exposure to sunlight
•Inclusion of fruits and vegetables for antioxidants

7️⃣ Avoid Excess Sugar & Salt
🛑 Elderly should limit:
•Table sugar, sweets
•Pickles, papads,namkin
•Excess tea/coffee

✅ Use herbs/spices for flavor
✅ Check blood pressure & glucose regularly

8️⃣ Suggested Meal Pattern (ICMR-NIN)
✔️ 3 balanced meals + 1–2 light snacks
✔️ Soft, easy-to-digest, protein-rich, fiber-containing foods
✔️ Moderate portion sizes

🕗 Sample Meal Plan for Elderly (Vegetarian):

Morning (7–8 AM)
•Soaked almonds (5–6)
•Haldi milk or herbal tea

Breakfast (8:30–9:30 AM)
•Moong dal cheela + mint chutney
•Curd or buttermilk

Mid-morning (11 AM)
•Seasonal fruit (guava, papaya)
•Coconut water

Lunch (1 PM)
•Cooked vegetable (bhindi, lauki)
•Dal or sambar
•1–2 phulka or millet roti
•Curd
•Salad ,steamed if needed

Evening snack (4–5 PM)
•Roasted chana/makhana
•Lemon tea

Dinner (7:30 PM)
Vegetable khichdi or paneer curry
Steamed or sautéed vegetables
Buttermilk

Before bed (if needed)
Warm milk with a pinch of haldi or nutmeg

9️⃣ Encourage Activity + Social Eating
Even 20–30 min walk helps maintain mobility
Eat with family or in groups to improve appetite
Mental well-being improves digestion

🔟 ICMR Key Principle for Elderly Diet:
✅ “Eat less, eat right, eat on time”
✅ “Ensure quality protein, fibre, vitamins, and minerals”
✅ “Avoid over-refined, salty, and sugary foods”

📌 In Summary (ICMR-NIN Guidelines):
•Energy: Slightly reduced
•Protein: 1 g/kg/day min.
•Calcium: 1200 mg/day
•Fibre: 25–30 g/day
•Fats: 20–30% of energy
•Hydration: 6–8 glasses/d
•Meals: Light, frequent, nutritious, well-balanced