With increased life spans the concept of old age itself has undergone a change. However, people who live beyond sixty years of age or so are commonly known as aged or elderly. Old age is still an inevitable physiological process, which cannot be postponed indefinitely. One has to perceive both physical and socio-psychological aspects of the life of the aged to understand life conditions of elderly. Parents abusing children, husbands abusing wives and older persons being abused and neglected by spouses, daughters-in-law, sons, brothers and other members of the family and relatives are quite common.
With better health care facilities, increased incomes and better dietary pattern throughout life, life spans have improved. The life expectancy index which was earlier at 40 years or so has crossed 65 now. As a result more and more people are living beyond the normal retirement age. This problem is much more acute in certain European countries where younger generation is surpassed by the number of aged.
The youngsters do not wish to accept old people as part of their social setup and their life-style at all. Changing priorities of younger generation and replacement of “We” concept by “I” concept have resulted in this age divide.
Old age is bound to catch up with each and every one of us. Our parents living away from us, alone and in a place bereft of the best possible medical care, are a constant source of concern for us. We want to provide the best for them even when we are not personally present to look after them.
Old age is advanced years in the latter period of life. Physiological changes are bound to occur in the body and related to this are the psychosomatic changes. Changes in no particular fixed order will come. Some of these could be:
Elderly people are described as a very heterogeneous group comprising several subgroups (robust, frail, demented, and dying people), each requiring a different approach to medical care. The robust group generally needs a full diagnostic work up and treatment, whereas for the frail group the priority is treatment to maximise function.
Being old is an individual’s psychic perception while being labeled old is a social description. Our religious customs and traditions ascribe certain duties and responsibilities towards our parents. The changed family and economic situations have forced people to live away from their parents sometimes in different countries. Older people need specific care for their physical and emotional sustenance.
Old people need affectionate care as much as a small child. They tend to get disturbed over small matters. It is important to provide them physical, financial and emotional security.While financial security can be ensured by providing sufficient means at their disposal through a bank or financial institution- their emotional security can be ensured through personal touch.
Old age abuse is defined as violation of the physical and psychological integrity of an older person or harming the development of his/her personality and undermining or damaging his/her financial security.
Most of the times old people are dependent on those who abuse them for their physical and financial need and support. Abuse of old people has been on the rise due to property related issues and many an old person has been done to death for this reason alone.
Some cases exemplify the nature of abuse in our society:
Elders have nobody to share their grievances. Older persons are least wanted in the social setup of a family or the society at large resulting in loneliness and the death anxiety. Everyone evaluated death negatively, the elderly rated it more positive than others.
Children do not have the time or inclination to care for the old and neglect intentionally or by default due to their own very busy and hectic life schedules. The problem for older persons in all cases may not be lack of money but lack of time by others. The other thing is lack of emotional support from family members. Sense of insecurity and feeling of burden and old age itself was a disease.
Old people are sent away to live separately even when families can taken care of them. This may not be the desire of the children but the desire of old parents to stay in the place of their ancestors- far away from their children. The other problem is older couple being asked to live separately when they had more than one child. While in the case or rotation, the parents stayed with one child for a particular period of time and then moved over to the other child to stay with him for the same period of time.
Death of a spouse in old age causes greatest mental anguish. Many societies still frown upon remarriage of a widow irrespective the age. In old age in any case marriage of a widow / widower is frowned upon. A widow in her old age may be able to absorb herself in household work and care of the children / grand children; it is a major crisis for a widower. His sole link with the family gets broken and he at times finds even normal communication with his children adversely affected.
Women perceive financial dependency and no access to money for their personal needs more so for health problems and buying of medicines as a form of maltreatment. The cause of abuse is because there is no communication between old and young. Parents are abused when he/she got pension and children wanted to take away the money.
It has been confirmed through various studies that the three basic ingredients of old peoples’ care are:
Physical security involves body and physical possessions and medical care. One can ensure body security through the involvement of local level (village) administration and relatives residing nearby. Adequate compensation in the form of some indirect benefits can be provided to the care giver.
Alternatively, a young boy or girl from some relatives or poor from the village can be asked to live the aged and their education etc. financed.
Geriatric care is a special field of medicine and many health issues are related to age- osteoporosis being one- in addition to some others listed above. It is imperative that we ensure the following for our parents living separated from us due to any reason:
All of these aspects do not require our presence all the time with our parents. We can ensure some of these by arranging for a good service provider for this. You may contact punjabihospitality.com to arrange for required care at minimal cost.
Financial security is relatively easy to arrange. One could place a certain sum in a bank to be withdrawn in parts each month. Going to the bank may pose a problem in case the bank is located at a relatively longer distance. There have been instances when the local caregiver has exploited this to cheat the old people, especially uneducated ones, by withdrawing large amounts.
You could contact punjabihospitality.com to arrange for this.
Emotional care on the other hand requires sensitivity and care as per the situation. You could plan to do this through the following:
You could contact punjabihospitality.com to arrange for this.
Many a times visit of old people and / or their stay with the children becomes a traumatic experience for both parties. Inadvertently the sensitivities of both are affected resulting in tension and strained relations. The problems of parents and their children are peculiar and most of the times both parties tend to view these through “tinted glasses” of old prejudices.
Old parents especially from a village and semi / illiterate background tend to view the behaviour of their children / grand children living in urban centres or foreign lands as incomprehensible. While the old have all the time, the children due to their work schedules have little time except on week ends. You could take following steps to avoid misunderstandings:
In case your parents are not too old, you may involve them in helping you out in your work in business or at home. They have to be taken in to confidence about your plan without seeming to be coercive in this.
You have to keep in mind that your suggestions have to be explained to your parents to avoid any misunderstanding. An open and frank discussion is always welcomed by the old- after all they are your parents and the also want you to be happy.
We at punjabihospitality.com are well poised to arrange for the best care for your old parents. We provide the following services for the aged:
Our staff is available round the clock to provide care at odd times and our tie-ups with the best hospitals in the region ensure the best medical care – which many times may make the difference between life and death. Specific medical tests for the old are required annually and we arrange the same.
REST ASSURED WE SHALL ENSURE CARE OF YOUR PARENTS LIKE OUR OWN.
Most of the times old age abuse is related to financial dependence on others. Some countries have adopted laws to ensure the care of the aged from government funds or through retirement plans. Even if you are not in a regular job, plan early enough to ensure suitable income in your old age.
You may take the required steps well in time. ECONOMIC SECURITY
Start taking steps well in time to invest part of your earnings in secured plans/insurance plans. This will ensure adequate income for you after you have retired from service. Ensure that the investments are reviewed periodically and adequate safeguards exist so that you do not lose your savings to some fly – by- night- operator. Consult your tax planner in this or to be safe invest in government secured debentures- in this the return may be less but your investment is safe.
POST RETIREMENT ACCOMMODATION
In the event of your retirement, the employer-provided accommodation will have to be vacated. You must select a place of residence depending on your needs and arrange to get suitable house well in time. The place selected must cater to the following:
You may not get all the listed terms in a place but try and find some place close enough. In case you have inherited property, assess the same for your needs and plan accordingly.
EXECUTE AND REGISTER A WILL
You must register your will well in time to obviate any problems for your spouse or your children in case of sudden demise. Ensure adequate funds for your spouse to cater to his / her needs.
Do not succumb to emotional blackmail of your children to invest your savings for some scheme of theirs. In case you plan to do so draw up legal documents to safeguard your interest. It will save you from major problems at a later stage. IT MAY BE BETTER TO KEEP YOUR FUNDS INTACT TO ENSURE YOUR FINANCIAL SECURITY. Do not pledge your house or other resources to provide legal guarantee for somebody.
In the event of your children wanting to stay with you after your retirement clarify al terms well in time to avoid any unpleasantness later. Explain your reasons for the same to all parties involved.
PHYSICAL SECURITY
Inform the local police, your housing society or other authorities about your shifting to the area. Establish a routine of regular meetings with others in the area and join some creative work group involved in social or religious charity work. This will ensure that others keep checking on you and are available in case of need.
Ensure proper security measure at your residence and do not allow any unknown persons to enter your house uninvited. Keep a list of local service providers and preferably call the same person in case of any repair work. Select a house as per your needs and have adequate security set up installed before moving in. AT NO STAGE ALLOW STRANGERS ACCESS TO YOUR HOUSE ESPECIALLY AT ODD HOURS. Keep your neighbours and friends informed about your schedules and plans and request them to check on you from time to time. You can reciprocate this, thus ensuring a community policing set up.
Develop a buddy system with a friend outside your home.
EMOTIONAL SECURITY- It is practical not to expect too much from your children and relatives in terms of company and care. A detached approach helps you overcome negative situations easily. Once you have ensured your financial and physical security it is easy to create an atmosphere of contentment around you.
Join a social, religious or professional association to give shape to your dreams of the past for which you did not have the time due to professional commitments. You may join a group of persons in social or charity work to get satisfaction and contribute to the society.
Do not ignore your limitations and try to overextend yourself. Keep in touch with old friends and relatives even if you move. You may ask them for regular visits.
IN ANY CASE DO NOT GIVE UP ON LIFE. YOU MAY TAKE UP A SECOND CARREER OR ANY OTHER ACTIVITY TO REMAIN FULLY OCCUPIED. ALTERNATIVELY, TAKE YOUR SPOUSE OR PARTNER ON A TOUR OF PLACES OF INTEREST. REMEMBER YOUR LIFE IS IN YOUR HANDS MAKE THE MOST OF IT.
It is important to maintain a healthy profile and age is no criteria to avoid this. In old age in any case it becomes more important to be healthy more so if you are staying alone. Some simple tips can help you remain fit irrespective of age.
Adopt positive value from others around you or from other cultures and apply these values in your life. You can add years to your life and life to your years.
Everybody wants to look and feel younger right throughout their lives. You can look and feel young by taking some actions in routine.
50% women and around 25% men over 50 years of age are likely to have an osteoporosis related fracture in his / her lifetime. Porous bones or Osteoporosis affects men and women both- though the affect in men may not be as severe. The ill effects of bone loss like easily shattered limbs or a humped back can be avoided by eating properly and regular exercise.
A younger person’s bone have the inherent capacity to self repair by creating more cells than the numbers lost due to normal wear and tear. That is why fractures heal faster in the young. Around menopause this capacity is greatly reduced in women due to certain physiological changes in the body. As a result the bone density starts falling. This change also affects some men.
A DEXA scan is a test for measuring the bone density of an individual. It is a painless low radiation X-Ray which gives out a number called the T-Score. Essentially this is the process of comparison of the individuals bone density with that of an average person of 20-30 years of age. This comparison with the peak age score gives us the level of bone loss in the individual.
Bones are living tissues and contain nerves, blood vessels and bone marrow. Bone marrow helps in creating new blood cells. Bones are under a constant process of destruction and repair. Without this repair and reconstruction/reinforcement work of weak spots, we would keep on breaking bones regularly with no relief. The level of this process of rebuilding and reform is well within our means to control.
We can ensure healthy bones by:
Age has to catch up with all of us and its effects also can not be avoided. We can take some steps to feel and look younger. Some steps that you can take to delay the signs of old age are:
Age also impacts on our muscle mass and we can beat that through exercise. Exercise makes us feel and look younger.
If you have any problem in going to sleep prepare for bed at least 30 minutes before bedtime; do not watch any emotionally disturbing programme on television before sleep; have a warm water bath scented with oil of your liking; have a glass of warm milk and avoid tea/coffee before bedtime.
REMEMBER GOOD SLEEP IS THE BEST REMEDY TO AVOID AGING.
Maintaining a healthy body and mental outlook is well within our own hands and positive thoughts, meditation; reduced stress levels help in remaining young and beating the old age.
Planning your exercise is very important since it can get you the maximum benefits of exercise. Consult your physician before starting your exercise. You may be advised to take a treadmill test. It is a test to decide what your body is capable of or rather not capable of. A treadmill test will help you decide on how much you should exert and how you should build your stamina.
Figure out your target heart rate
In order to figure out what your target heart rate should be, you can use a simple formula. Subtract your age from 220- for example, if you are 58 years old, your target heart rate should be 162 (220-58) per hour. Wearing a pulse watch can help you stay at a steady pace. During exercise your peak heart rate should invariably not cross your target heart rate.
There are 3 things that have to be kept in mind while deciding your exercise schedule:
Whenever you start any exercise schedule it is best to start at the bottom of the ladder and work up wards. You may begin walking at 6 KMPH for three times a week. After this you should increase any of the three (intensity / duration / frequency) by 10% every week till you reach your optimal level. Thus you could walk for 15 minutes from second week and increase your speed of walking to 7 KMPH in the third week and so on. This way you will not be doing too much too soon.
A regular cool down is essential after exercise to avoid damage to your muscles.
STEP BY STEP
We are never prepared for old age though it is part of our lives. Enhancing the quality of life in old age is well within our means. It involves may features of life per se which includes body, mind and soul.
To achieve optimal results follow these simple guidelines:
Prepare to be graceful in old age- avoid disputes and stress.
Nutrition remains important throughout life. Many chronic diseases that develop late in life, such as osteoporosis, can be influenced by earlier poor habits. Insufficient exercise and calcium intake, especially during adolescence and early adulthood, can significantly increase the risk of osteoporosis, a disease that causes bones to become brittle and crack or break easily.
But good nutrition in the later years still can help lessen the effects of diseases prevalent among older people or improve the quality of life in people who have such diseases. They include osteoporosis, obesity, high blood pressure, diabetes, heart disease, certain cancers, gastrointestinal problems, and chronic undernutrition.
Studies show that a good diet in later years helps both in reducing the risk of these diseases and in managing the diseases’ signs and symptoms. This contributes to a higher quality of life, enabling older people to maintain their independence by continuing to perform basic daily activities, such as bathing, dressing and eating.
Poor nutrition, on the other hand, can prolong recovery from illnesses, increase the costs and incidence of institutionalization, and lead to a poorer quality of life.
Newly widowed people, are less likely to enjoy mealtimes, less likely to report good appetites, and less likely to report good eating behaviors than their married counterparts. Nearly 85 percent of widowed people undergo weight change during the two years following a spouse’s death, as compared with 30 percent of married subjects. The widowed group is likely to lose 7.6 pounds (3.4 kilograms) of weight on an average.
Most of the women enjoy cooking and eating when they are married, but as widows, they find those activities “a chore,” especially since there is no one to appreciate their cooking efforts.
For many widowed men who had generally left the cooking to their wives, the problem may extend even further: They may not know how to cook and prepare foods. Instead, they may snack or eat out a lot, both of which may lead people to eat too much fat and cholesterol and not get enough vitamins and minerals.
Whether it happens at age 65 or 85, older people eventually face one or more problems that interfere with their ability to eat well.
Social isolation is a common one. Older people who find themselves single after many years of living with another person may find it difficult to be alone, especially at mealtimes. They may become depressed and lose interest in preparing or eating regular meals, or they may eat only sparingly.
At the same time, many older people, because of chronic medical problems, may require special diets: for example, a low-fat, low-cholesterol diet for heart disease, a low-sodium diet for high blood pressure, or a low-calorie diet for weight reduction. Special diets often require extra effort, but older people especially single may instead settle for foods that are quick and easy to prepare, such as frozen dinners, canned foods, lunch meats, and others that may provide too many calories, or contain too much fat and sodium for their needs. Some people may go overboard on their special diets, overly restricting foods that may be more beneficial than detrimental to their health.
Some older people may overly restrict foods important to good health because of chewing difficulties and gastrointestinal disturbances, such as constipation, diarrhea and heartburn. Because missing teeth and poorly fitting dentures make it hard to chew, older people may forego fresh fruits and vegetables, which are important sources of vitamins, minerals and fiber. Or they may avoid dairy products, believing they cause gas or constipation. By doing so, they miss out on important sources of calcium, protein and some vitamins.
Adverse reactions from medications can cause older people to avoid certain foods. Some medications alter the sense of taste, which can adversely affect appetite. This adds to the problem of naturally diminishing senses of taste and smell, common as people age.
Other medical problems, such as arthritis, stroke or Alzheimer’s disease, can interfere with good nutrition. It may be difficult, if not impossible, for example, for people with arthritis or who have had a stroke to cook, shop, or even lift a fork to eat. Dementia associated with Alzheimer’s and other diseases may cause them to eat poorly or forget to eat altogether.
Lack of money is a particular problem among older people. Lack of money may lead older people to scrimp on important food purchases–for example, perishable items like fresh fruits, vegetables and meat–because of higher costs and fear of waste. They may avoid cooking or baking foods because recipes for these foods usually yield large quantities.
Financial problems also may cause older people to delay medical and dental treatments that could correct problems that interfere with good nutrition.
Along with regular medical check ups you can ensure consultation with a dietician to explain the specific dietary requirements in old age. Arrangements can be made to procure the necessary food items for them on regular basis and arrange for a refrigerator / storage facility to avoid deterioration of food items.
You could also:
Whatever an older person’s living situation, proper medical and dental treatment is important for treating medical problems, such as gastrointestinal distress and chewing difficulties that interfere with good nutrition. If a medication seems to ruin an older person’s taste and appetite, a switch to another drug may help.
A review of basic diet principles may help improve nutrition. Explaining to older people the importance of good nutrition in the later years may motivate them to make a greater effort to select nutritious foods.
Ideal diet is one that contains all the essential nutrients – proteins, fats, carbohydrates, vitamins and minerals. A well balanced diet must contain all these in correct proportions and adequate amounts. Proteins, fats and carbohydrates provide the energy required for various activities. Vitamins and minerals play an important role in the regulation of several essential metabolic processes in the body.
The quality of food is more important than the quantity. Adequate quantity with required essential nutrients depending on the age, sex, level of physical activity and height and weight of the individual is required. A trained dietician can select and advise you about your specific needs and get a diet plan especially developed for you during your visit to a hospital for your annual medical check up. Elders can plan their diet so that it is nutritious, easily available and digestible.
The quantity of food intake reduces with age due to reduced metabolism. Physical activity would also get reduced in old people. An average reduction of 8% is recommended for each 10 years period from 55 to 75 years. Assistance of a dietician should invariably be taken.
Quality diet for the elderly implies that 12-14% of calories for body should be from proteins. Proteins are a source of essential amino acids and the recommended allowance is 1gm per kg body weight. Older people tend to follow different measures due to loss of appetite, poor digestion and tendency to prepare easy to cook food items which invariably are carbohydrates.
Another aspect of quality of food is the fat content therein. Fat / oils are energy sources and improve the food taste also. Vegetable oils that are rich in essential fatty acids should form almost half the total fat intake for the elderly. Saturated fats like butter, unrefined oils etc tend to increase the risk of coronary artery disease because of increased cholesterol.
In old age body starts losing body minerals. Also dietary fibre, menopause, alcohol intake, sickness, drugs and inadequate exercise affect the mineral absorption by the body. There are 2 basic minerals that directly affect our health:
Vitamins are involved in the utilisation of major nutrients like protein, carbohydrate and fat in the body. They cannot be made in adequate quantities by the human body. The only source of vitamins is the food that we take. The vitamins required by the body are:
Vitamin A, D, E, K, C (ascorbic acid) and Vit B Complex (Thiamin -B1, Riboflavin, Niacin, Pyridoxine-B6, Biotin, Folate, Cobalamins- B12).
The decreased metabolism reduces the digestive process in old age. This effects the passage of food through the intestine resulting in constipation. The elderly require sufficient fibre or roughage in their diet to avoid constipation. This fibre is the indigestible carbohydrate present in the food. Rough fibre is not well-tolerated by the intestine in old people. But, the tender fibre of vegetables, fruits and whole-grain cereals will encourage normal bowel movements.
The elderly tend to use harmful laxatives and mineral oils. This should be substituted by a fibre-rich diet and adequate fluid intake. Some good sources of Dietary Fibre are: Wheat, Italian Millet, Horsegram, Green leafy Vegetables, Plantain Stem, Drumstick, Bittergourd, fruits like Dates, Figs, Guava, Wood Apple and Sweet Lime.
Food is a matter of choice and does not necessarily change with age. Some items of food may however, have to avoided or their intake reduced in old age. The choice for adopting vegetarian food habits may depend on several factors and some of these could be:
Even in vegetarians there are different food habits existing:
The trend the world over is more towards vegetarian foods these days.
The different advantages of vegetarian foods are:
Vegetarians need to take adequate quantities of soybeans, groundnuts, lentils and other food items to ensure adequate quantity of vitamins and proteins.
Non vegetarian foods are rich in animal fats and have certain other advantages also:
People suffering from obesity, high BP, Heart Disease (Coronary Artery Disease), high cholesterol levels should refrain from using more of non- vegetarian food items especially red meats. Egg white and most varieties of fish contain less fat and provide a good source of vitamins, minerals and proteins.
It is an individual choice to use vegetarian or non-vegetarian food but it is important to get adequate quantity and quality of either category that one takes.
The quality of diet is more important than the quantity. For the elderly diet must be nutritious and wholesome while containing carbohydrates, proteins, fats, minerals and vitamins. Dietary fiber must form sufficient quantity in diet of the aged. 1.5 to 2 litres of water (8-10 glasses) also must be consumed by them. Vegetarian or non-vegetarian food is personal preference but the food should be easily digested and chewed.
There is no IDEAL DIET but following portions are recommended:
| EARLY MORNING | 1 cup of tea / coffee or a glass of lemon juice. |
| BREAKFAST | Chapatties -2 and lentils ¾ cup OR Bread- 4 slices; AND Egg white- 1 or Fruit-1 |
| MID MORNING | Milk- ¾ cup OR buttermilk-1 cup OR Soup-1cup OR Fruit juice-1 glass OR Vegetable Salad- 1 serving. |
| LUNCH | Chapatties-3 OR Rice (cooked)-1.5 cups; AND Lentils- ½ cup OR Chicken Curry with 2 pieces OR fish Curry with 1 piece; AND Green vegetables (cooked)- ¾ cup; AND Curd- ½ cup OR Buttermilk- 1 Cup |
| EVENING TEA | Tea OR Coffee- 1 cup; AND Biscuits- 2; And Fruit-1. |
| DINNER | Chapatties-2 OR Cooked Rice- 1.5 Cup; AND Lentils- ½ cup OR Chicken Curry with 2 pieces OR fish Curry with 1 piece; AND Green vegetables (cooked)- ¾ cup; AND Curd- ½ cup OR Buttermilk- 1 Cup |
| BED TIME | Hot / lukewarm Milk- 1 Cup. |
| MEASUREMENTS- 1Cup- 200 Ml | |
It may be better to get a planned diet chart as per age and any disease like Diabetes, CAD (Heart Disease), High / Low BP, Obesity or any other disease, from a trained dietician while visiting a hospital for an annual medical check up.
In old age loss of teeth is natural but use of artificial dentures should be resorted to in old age. Without artificial dentures one may have to shift to liquid or semi-liquid diet with lesser nutritional value. An aged person with genuine difficulty of not being able to use artificial dentures may use food in easy to chew form by using:
RECOMMENDED DAILY INTAKE FOR PEOPLE ABOVE 60 YEARS OF AGE
| Sr No. | NUTRIENTS | MALE | FEMALE |
| 1. | CALORIES (K Cal) | 1800 | 1400 |
| 2. | PROTEIN (Gms) | 60 | 50 |
| 3. | FAT (Gms) | 50 | 40 |
| 4. | CALCIUM (Mg) | 400 | 400 |
| 5. | IRON (Mg) | 28 | 30 |
| 6. | VITAMIN-A (Microgram) | 2400 | 2400 |
| 7. | THIAMINE (Mg) | 1.2 | 0.9 |
| 8. | NIACIN (Mg) | 16 | 12 |
| 9. | RIBOFLAVIN (Mg) | 1.4 | 1.1 |
| 10. | VITAMIN-C (Mg) | 40 | 40 |
ENERGY CONTENT OF MILK AND CURD- COW’S MILK / BUFFALO’S MILK / CURD– HALF CUP OR SKIMMED MILK / BUTTER MILK- ONE CUP
| ENERGY | 65K Cal |
| CARBOHYDRATES | 4 |
| PROTEIN | 3.5 Gms. |
| FAT | 4 Gms. |
10 Gms FAT PROVIDES 30 K Cal ENERGY AND IS CONTAINED IN –
| Sr No. | NUTRIENT | QUANTITY |
| 1. | OIL | 3 Tsps |
| 2. | GHEE | 2 Tsps |
| 3. | BUTTER | 2.5 Tsps. |
| 4. | HYDROGENATED OILS | 2 Tsps |
ENERGY, PROTEIN & FAT CONTENT OF NON- VEGETARIAN ITEMS
| Sr. No. | ITEM &QUANTITY | FAT CONTENT | PROTEIN | ENERGY |
| 1. | CHICKEN-75 Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
| 2. | LIVER 75 Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
| 3. | MEAT 45 Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
| 4. | CRAB 150Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
| 5. | FISH 70 Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
| 6. | EGG 50 Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
| 7. | PRAWNS 100Gm | 1-14 Gm | 7-19 Gm | 35 K Cal |
40 K Cal ENERGY AND 10 Gm CARBOHYDRATE IS PROVIDED BY
| Sr. No. | TYPE OF FRUIT | QUANTITY ( MEDIUM SIZE FRUIT) |
| 1. | APPLE | 1 |
| 2. | BANANA | 1 |
| 3. | GOOSEBERRY | 4 – 5 |
| 4. | GRAPES | 20 |
| 5. | ORANGE | 1 |
| 6. | GUAVA | 1 |
| 7. | DRIED DATES | 2 |
| 8. | CUSTARD APPLE | 1 |
| 9. | JACKFRUIT | 3 PIECES |
| 10. | SAPOTA | 1 |
ENERGY / CARBOHYDRATE CONTENT OF COOKED VEGETABLES
| MEDIUM ENERGY LEVELS –(ENERGY-30 TO 40 K Cal & Carbohydrates-5 Gm) | ||
| 1. | CABBAGE | ½ Cup |
| 2. | GREENS | ½ Cup |
| 3. | BRINJAL | ½ Cup |
| 4. | CUCUMBER | ½ Cup |
| 5. | GOURD | ½ Cup |
| 6. | MINT LEAVES | ½ Cup |
| 7. | PUMPKIN | ½ Cup |
| 8. | LADY’S FINGER | ½ Cup |
| 9. | TOMATO | ½ Cup |
| 10. | DRUMSTICK | ½ Cup |
| HIGH ENERGY LEVELS –(ENERGY-50 TO 60 K Cal & Carbohydrates-5 to 10 Gm) | ||
| 1. | BEETROOT | ½ Cup |
| 2. | CARROT | ½ Cup |
| 3. | SWEET POTATO | ½ Cup |
| 4. | POTATO | ½ Cup |
| 5. | BEANS | ½ Cup |
| 6. | FIELD BEANS | ½ Cup |
In old age reduced metabolism leads to difficulty in losing weight. It is imperative to plan your weight loss schedule in consultation with your physician. Some of the measures that you can take are:
It is necessary to note that even small weight loss results in reduced risk of disease. While it may not be possible to reach your ideal body weight, every kilo / pound of weight lost is good.