33 Best Foods for Old Age People

Importance of Healthy Diet in Old Age

33 Best Food for Old Age People

List of Protein and Calcium Rich Vegetables for Old Age People


Vegetables Description Calcium and Protein Content (Per 100 grams)
1 Spinach Great in salads as a side dish and is loaded with iron and antioxidants.

Protein: 2.9 g

Calcium: 99 mg

2 Kale Versatile leafy green kale, rich in vitamins A, C and K, can be used in salads or soups.  

Protein: 4.3 g

Calcium: 254 mg

3 Broccoli A delicious veggie packed with fibre, vitamins and minerals.

Protein: 2.8 g

Calcium: 47 mg

4 Brussels Sprouts Roasted in olive oil, it is a good source of fibre and vitamins.

Protein: 3.4 g

Calcium: 42 mg

5 Bok Choy You can make that stir fry using garlic and ginger for seasoning, and it also comes packed with vitamins A, C as well as K.

Protein: 1.5 g

Calcium: 105 mg

6 Collard Greens Southern favourites are cooked slowly with ham hocks or smoked turkey necks rich in vitamins and minerals.

Protein: 3.0 g

Calcium: 232 mg

List of Protein Rich Fruits for Old Age People


Fruits Description Protein and Calcium Content (Per 100 grams)
7 Oranges Eat them fresh as a snack or squeeze them into juice. High levels of vitamin C and antioxidants are found in oranges.

Protein: 1.0 g

Calcium: 40 mg

8 Kiwi Slice up kiwis to add to fruit salad recipes or blend for smoothies. Kiwi fruits are rich sources of vitamin C as well as fibre.

Protein: 1.1 g

Calcium: 34 mg

9 Figs Use figs fresh or dried for desserts that taste sweet but are very nutritious. They have high amounts of potassium, plus fibre content is good too.

Protein: 0.8 g

Calcium: 35 mg

10 Apricots Take raw apricots as snacks or dry ones on the go. Apricots contain two important vitamins, A & C.

Protein: 1.4 g

Calcium: 13 mg

11 Prunes Cook them slowly before serving desserts as they are high in dietary fibre from natural sugar sources such as dried plums.

Protein: 2.2 g

Calcium: 70 mg

List of Dairy Products and Nuts for Old Age People


Dairy Products and Nuts Description Protein and Calcium Content (Per 100 grams)
12 Greek Yoghurt Have it alone when you want something creamy; add some to your smoothie for extra protein.

Protein: 10 g

Calcium: 110 mg

13 Cottage Cheese Apply cottage cheese on full-grain bread toastings or garnish these with fruits for a protein snack. 

Protein: 11 g

Calcium: 83 mg

14 Almonds Take raw whole almonds as snacks or include them in salads and oatmeal to have a crunchy source of calcium & protein.

Protein: 21 g

Calcium: 264 mg

15 Walnuts Spoon them over yoghurt or oatmeal for extra crunch and protein. These are high in omega-3 fatty acids.

Protein: 15 g

Calcium: 98 mg

16 Brazil Nuts Relish as a snack, or chop and sprinkle as an addition to salads rich in proteins and calcium.

Protein: 14 g

Calcium: 160 mg

17 Fortified Soy Milk It can be used as a dairy alternative when cooking recipes or taken alone because it is fortified with protein and calcium.

Protein: 3.3 g

Calcium: 120 mg

18 Milk It can be drunk as a beverage or used in cereals and smoothies rich in proteins and calcium.

Protein: 3.4 g

Calcium: 125 mg

19 Cheddar Cheese They can be enjoyed thinly sliced on crackers or melted over vegetables for increased calcium and protein levels.

Protein: 25 g

Calcium: 721 mg

20 Pistachios Whole pistachios can be eaten as snacks, and they can also be added to baked goods and salads that require more proteins with some calcium content.

Protein: 21 g

Calcium: 105 mg

21 Hazelnuts Incorporate into desserts or enjoy on their own. They are high in proteins and also contain some amount of calcium.

Protein: 15 g

Calcium: 114 mg

22 Cashews Add them to stir-fries or make creamy sauces by grinding them. This will add more proteins to your meal and calcium, too.

Protein: 18 g

Calcium: 37 mg

List of Protein and Calcium Rich Vegetarian Foods for Old Age People


Food items Description Protein and Calcium Content (Per 100 grams)
23 Tofu This is a very versatile source of protein because it can be used in stir-fries, salads, or grilled dishes, thus providing us with both protein sources.

Protein: 8 g

Calcium: 350 mg

24 Lentils These have much fibre plus iron vital for life; hence, one should use them to add flavour to soups, stews, or even salads.

Protein: 9 g

Calcium: 38 mg

25 Chickpeas Roast and season them until crispy, or put them into curries and salads for calcium and protein.

Protein: 9 g

Calcium: 49 mg

26 Quinoa Use it as a salad or bowl base, or enjoy it as a side dish. It is also important to note that it is a complete protein source.

Protein: 4 g

Calcium: 31 mg

27 Edamame Steam the beans and sprinkle with sea salt then you get yourself a high-protein snack or just mix it in salads with stir-fries.

Protein: 11 g

Calcium: 63 mg

List of Non-Vegetarian Foods for Old Age People


Food Items Description Protein and Calcium Content (Per 100 grams)
28 Salmon Cook salmon by grilling or baking, which delivers a delicious, nutrition-packed meal containing proteins and Omega-3 fatty acids. Protein: 20 g Calcium: 12 mg
29 Sardines Conveniently, canned sardines, whole wheat crumbs, or salads enriched with calcium and extra protein can be enjoyed. Protein: 21 g Calcium: 382 mg
30 Tuna Protein-rich meals can be obtained by adding canned tuna to pasta dishes, salads or sandwiches. Protein: 26 g Calcium: 12 mg
31 Chicken Breast Grill, bake or roast chicken breasts to become lean sources of protein for the main course and salad items. Protein: 31 g Calcium: 11 mg
32 Turkey Breast It is sliced into portions used in wraps and sandwiches, making it one of the healthiest low-fat lean proteins available for consumption. Protein: 29 g Calcium: 11 mg
33 Lean Beef To have an adequate protein content on your platter, prepare grilled or broiled lean beef together with vegetables. Protein: 26 g Calcium: 7 mg

Causes of Nutrient Deficiency in Old Age

Symptoms of Nutrient Deficiency in Old Age

How to Maintain a Healthy Diet in Old Age?

Food Items to Avoid When Ageing

In this light, seniors must shun processed meals, trans fat, excess salt, sweetened snacks, and alcoholic beverages that tend to pack on pounds or cause some chronic diseases, thus making their bodies prone to infections.

Food Items

Reason to Avoid
Processed Foods and Sugary Snacks These foods are rich in added sugars, sodium and bad fats that lead to obesity and make the body prone to chronic ailments such as diabetes and heart attacks.
Trans Fats and Saturated Fats Fried foods, baked goods, and processed snacks contain these fats, which cause high cholesterol levels associated with an increased risk of arteriosclerosis or stroke.
Excessive Salt Too much salt leads to hypertension due to fluid retention, resulting in higher risks of cardiovascular diseases, especially for older people with hypertensive conditions.
Carbonated and Sugary Beverages They have large amounts of empty calories since they contain sugar, meaning that their consumption contributes to gaining weight, dental decay, and bone loss.
Alcohol Drinking too much alcohol can interfere with mental abilities, heighten chances of falling, and even lead to accidents. Seniors need to moderate their drinking habits.
High-Processed and High-Sodium Foods Such products usually contain harmful preservatives, unhealthy additives, or even too much salt, which can cause dehydration. 
Raw or Undercooked Meats and Seafood Food poisoning is more common among older adults. Avoiding raw or undercooked meats plus seafood reduces the possibility of being infected by bacteria that cause diarrhoea.
Foods High in Refined Carbohydrates White bread, pasta and pastries are examples of simple carbohydrates. These cause blood sugar levels to rise rapidly, leading to diabetes worsening and weight problems.
Excessively Spicy Foods Spicy food can worsen acid reflux or gastritis, which is more common in the elderly. If you want some relief, it’s recommended that you either take it in moderation or avoid it.

Side Effects of an Unhealthy Diet in Old Age

FAQs about Healthy Diet in Old Age