Healthy Diet For 70 Plus Generation


Healthy Diet For 70 Plus Generation 

Healthy Diet For 70 Plus Generation

Today is National Senior Citizen Day. IWB dedicates this post to all the parents and grand-parents in each and every family. We wish all the senior citizens good health and lots of smiles. Along with that request the comparatively younger generation to look after the old people in the family. Remember a day will come when you will be in that age group, and today what you are doing to the older generation, your children are going to do the same to you. Think how you would like to be treated in your old age. So be a role model and give the oldies in the family reasons to laugh and smile.  

Healthy Diet For 70 Plus Generation 

Some time back I reconnected with an old childhood friend. I was in fact wondering where had she been for such a long time, well I think must be over an year or so. So when we shared notes I realized that she was going through a real tough time. She was diagnosed with breast cancer, lost her mom, and is now looking after her old dad. Good news was that she had survived cancer after rounds of chemotherapy. Now, you must be thinking, why is this woman mentioning all these things here. The reason is that my friend was going through a real tough time because she doesn’t want her father to eat anything that is not homemade, thus she is even baking breads for him on her own at home. On top of that her father being over 75 years has become very picky and choosy eater. What she wanted from me was some healthy diet ideas for people above 70 years of age. In her words, ”Kanan everyone these days is talking about diets and weight loss plans for young people including your blog, and no one seems to be thinking about old people who have crossed 70.“ Well that got me thinking about the point conveyed. How right she was in saying so as even I am guilty of ignoring the oldies. Though it was never done deliberately. So to make amends my sincere respects to all old people and here I dedicate this post to every old person who wants to lead a healthy and fit life.

Over the last 100 years, the life expectancy of people all over the world has increased. It has happened due to the advances in medical care, an increase in the standard of living, and improved nutrition. But as people start ageing the eating patterns changes and there are so many things which suddenly become indigestible. So as you age it becomes important that your meals go low in fat, refined sugars and sodium while high on important nutrients like fiber minerals and essential vitamins. As old age is associated with a variety of physiological as well as psychological changes thus it becomes very important for the elderly people to consume appropriate intake of calcium, vitamin D, folic acid, vitamin E, vitamin C, vitamin B12, vitamin B6,magnesium, potassium, and fiber. Thus the diet of people above 70 must be high in legumes, green vegetables, fruits, and whole grains. For non-vegetarians there should be fish, some saturated as well as unsaturated fats. The best form of fat is olive oil. For the strengthening of bones old people need a moderate intake of cheese and yogurt along with some white meat. And yes, to make all the grannies and grand paas happy, a modest intake of alcohol especially wine is recommended. J

refrigerator full of healthy food. fruits, vegetables

How many calories?

A nutrient-rich diet for a moderately active 70+ female should be worth 1800 calories per day and a male’s 2200 to 2400 calories. If a balanced diet worth above mentioned calories is maintained then many problems like gout, stroke, high blood pressure, heart disease, arthritis, cancer, respiratory disorders, obesity and type 2 diabetes can be kept at bay.


Best way to start your day will be with a breakfast complete with sugar free, whole-grain cereal mixed with chopped fresh fruit, and a cup of low fat milk. Add some cheese paneer for making your breakfast rich in calcium. If you cannot stay without grains then have one roti stuffed with paneer or a small paneer sandwich made with whole wheat Atta bread.

A woman on a 1,800-calorie diet should limit herself to a 1-cup serving of cereal, 1 cup of milk, 1/2 cup of fruit and a 20 gm slice of paneer/ cheese. If you don’t eat dairy products then go for a calcium-fortified non-dairy soy or almond milk.



If you are a man in your 70s then you need a plenty of potassium to reduce your risk of high blood pressure. A lunch full of mixed dark leafy greens like spinach and mustard or lettuce topped with cooked beans, chicken, with vegetables can help you achieve success in reaching your daily nutritional requirement.


You must go for sea food in dinner if you are a non- vegetarian. Seafood is a good source of vitamin B-12, a nutrient elderly women require.

A 70+ woman at this age can easily enjoy 3 ounces of the fish, 2/3 cup of rice, 3/4 cup of cooked vegetables and 1 1/2 cups of lettuce leaves in dinner. But rice should preferably be brown rice.

70-year-old men consuming 2,200 calories daily can have the same meal, but with one ounce of increased fish. For dessert a cup of Light fat ice cream can be had as dessert.

Low carb fishes recipe


Three snacks, Mid-morning, afternoon or evening ones should be healthy enough for the 70 year olds to fulfill their nutritional requirements without excess fat or calories. Thus, you need to choose your snacks wisely.

Yogurt, dried fruit are good choices as they can provide the fiber as well as vitamin D required. On an 1800-calorie diet you can have five dried apricot halves and a cup of lemon tea without sugar as a morning snack.

As the second snack low or nonfat yogurt and two sugar free cookies or wafers can be had.

If the older generation focuses on the foods mentioned above, they can easily increase their chances of meeting dietary recommendations perfectly for fats, cholesterol, fiber, vitamins, thiamin, riboflavin, folate, calcium, and magnesium.

70 and above

Research and experience proves that as we get older, the risk of developing diseases like cancer, heart disease, obesity, osteoporosis, hyper-tension too increases and the nutritional status is affected causing reduced appetite and difficult digestion.  It is around this age only that some people begin to lose their sense of taste and smell. So it’s the duty of our young generation to make meals an appetizing and happy times for above 70 generation.

 Are you now aware of the healthy diet for 70 plus generation?

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  1. Hi Kanan….
    Very informative post .Wanted some help …can u pls suggest diet options for 70 + people ,who have Kidney issues ,wherein …protein and potassium have to be taken in controlled measures.Recently My dad suffered from cardiac arrest and after recovering from heart issue and then had kidney failure symptoms ,since the urea and creatinine levels increased.Will b grateful if u can also help a bit


  2. Pihu… Thanks for liking the post. I can surely help you in that, but it will be better to take medical expert’s advice regarding the issue. But yes,surely you will see a post on the suggested topic very soon on this blog of yours. We appreciate that you all look forward to our posts and advice. Its your forum, please keep advising us about what issues you all would like us to deal with.
    Thanks once again and please stay tuned for the suggested post.

  3. Hi Kanan,
    I have taken Nutritionists opinion,but again very limited choices and I don’t know at times how to practically combine suggested food options.I will b very grateful if u can also help a bit ..Thanks again..
    Love Pihu

  4. Hi Kanan,

    Thanks for writing this post. It’s very informative. I have taken notes from your post. Also pls now share recipes that are made using the green veggies, legumes, lentils , some desserts and how to get folic acid and other needed vitamins from natural sources. Once again a heart full of thanks…………..Luv….Rashmi


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