National Nutrition Week: Healthy Diet for Elderly People

-

 Who are Elderly?

Individuals of age 60 years and above are called elderly. 

What is the need?

The body composition changes with the advancing age which affect nutritional needs of the elderly hence nutrient rich foods needed to enable them to be fit and active.

When National Nutrition Week is celebrated?

1st to 7th September every year in India to focus on various aspect of Nutrition among all age groups.


What should be included in diet?


MyPlate is diagram of a plate divided into four sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup.

  • Carbohydrates:Less calories should be taken. Take more whole grains & fortified foods which are rich in fiber & vitamin B-complex.
  • Proteins: They provide many important nutrients. A variety of protein sources should be chosen including nuts, beans, fish, lean meat & poultry.
  • Oils & Fats: Liquid vegetable oils & soft margarines  provide important fatty acids and some fat soluble vitamins but saturated fats should be avoided. 
  • Fruits & Vegetables: Whole fruits & vegetables are rich in important nutrients, vitamins & fibers. Choose vegetables & fruits with deeply colored flesh. Choose canned varieties that are packed in their own juices & low sodium.
  • Herbs & spices: Use a varieties of herbs & spices to enhance the flavor of food & reduce need of salt but avoid eating much spicy food.
  • Dairy products: Fat free & low fat milk, cheese, yogurts provide protein, calcium & other important nutrients.
  • Fluids: Drink plenty of fluids in the form of water, soups, fruits juices. Reduce intake of tea, coffee & alcohol.

How should be cooking?

The diet needs to be well cooked, soft and should be less salty and spicy.

How to take the food?

  • Ensure to eat small quantities of food 
  • At more frequent intervals and 
  • Drink water at frequent intervals to avoid dehydration and constipation. 

Consult doctor/dietitian for an individualized diet depending upon the medical condition in the case of persons suffering from chronic diseases and bed ridden patients.

Points to remember?

  • Eat a variety of nutrient-rich foods.
  • Match food intake with physical activity.
  • Avoid fried, salty and spicy foods.
  • Consume adequate water to avoid dehydration.
  • Exercise regularly or go for a walk.
  • Avoid smoking, chewing of tobacco and tobacco products (Khaini, Zarda, Paan masala) and consumption of alcohol.
  • Go for regular checkups. 
  • Check regularly for blood sugar, lipids and blood pressure.
  • Avoid self medication.
  • Adopt stress management techniques (Yoga and Meditation).
References:


Comments

Post a Comment

Popular posts from this blog

Design equations of Rectangular Microstrip Patch Antenna

-
Image
Following design equation can be used to calculate the width and length of rectangular microstrip patch antenna and simulation of 2.4 GHz inset-feed rectangular patch antenna can be found in follwing video.  Microstrip antenna with inset-feed line                           Part-1 Design step for the calculation of W and L Step-1 : To calcualte width 'W' use follwing formula Step-2:   Calculate the effective dielectric constant using formula below. Here    ' ε r '  is relative  dielectric constant of the material. 'h' is height of the substrate and W is the width of patch calculated in first step. Step-3:   Calculate ΔL using formula below. Step-4:   Calculate length of the patch using formula below. v 0    is speed of light in free space. Part-2 Feedline calculation Step-1:   Calculate the input impdedance of the patch using follwing formula. (Typically between 200  Ω  to 250  Ω. You can assume 225  Ω for simplic
Read more

Spotters in "Hospital Waste Management" for CFM & MPH students

-
Image
 As per “Bio-medical Waste Management Rules, 2016”  1. Yellow Bin/ Bag: Type of Bag/  Container used:  Non-chlorinated  plastic bags Type of Waste:  1. Human Anatomical Waste A. Tissues, organs, body parts B. Foetus, Umbilical stump, placenta 2. Animal Anatomical Waste:  Tissues, Organs, body parts 3. Soiled Waste:  items contaminated with blood and body fluids A. Dressings, sponges, gauze B. Plaster casts C. Cotton swabs D. Blood bags E. Infected gowns, mask, shoe covers, cap 4.  Expired or Discarded  Medicines:   including antibiotics (except cytotoxic) 5. Chemical Waste: A. Discarded disinfectants, Cleaning agents B. X-ray film developing liquid, Infected secretions C. Aspirated body fluids, Liquid from laboratories 6. Microbiology, Biotechnology, and other clinical  lab waste 7. Chemical Liquid Waste Yellow bin/ bag with the cytotoxic label: 1. Used, discarded, and expired cytotoxic drugs whether in plastic vaccutainers, syringes, glass  vials, ampoules, glass bottles. The containe
Read more

ORS : A boon in dehydration

-
Image
What is ORS? Oral re-hydration salts: It is a glucose-electrolyte formula given by WHO/UNICEF, used for correction of acute diarrhea due to all causes and dehydration in all age groups with aim to reduce mortality. It is available in powder form in sachets/ ready-made solution or it can be easily made at home. How it works? The combination of electrolytes and sugar together stimulates water and electrolyte absorption from the gut and hence  capable of correcting water and electrolyte deficit in conditions such as diarrhea and vomiting. Reasons to celebrate ORS day? ORS Day is celebrated every year on 29th July:  To spread awareness about the importance of Oral Rehydration Salts (ORS) as a low cost method of health intervention.   Among infants and young children, acute diarrhoeal diseases are one of the leading causes of mortality in many developing countries.   Dehydration particularly affects infants, children and old people.  Diarrhea normally lasts for several days, and leaves the
Read more

Spotters in "Environment and Health: Mosquitoes- Anopheles" for CFM & MPH students

-
Image
Anopheles Mosquito: Also known as the sophisticated mosquito. The flight range is 3-5 km. Around 45 species of anopheles mosquitoes have been found in India but only a few of them have been incriminated as vectors or carriers of malaria. These are An. fluviatilis & An. minimum (foot-hill regions), An. sundaicus & An. stephensi (coastal regions) and An culicifacies & An. philippinensis (planes). 1. Eggs: Important points: Eggs laid on the surface of the clean water. 100-250 at a time. This stage lasts for 1-2 days. Laid singly, boat-shaped & possess lateral floats. 2. Larva: Important points: The larva is a free-swimming creature. Passes through 4 stages called ' instars ' with moulting between each stage. Floats horizontally in water/ rests parallel to the water surface. No siphon tube at the tip of its abdomen.  Palmate hairs present on abdominal segments. 3. Pupa: Important points: The pupa is comma-shaped in appearance, with a large rounded cephalothorax and
Read more

Spotters in "Environment and Health: Water" for CFM & MPH students

-
Image
  1. Sanitary well: Important points: Location: Not less than 15 m (50 feet) from likely sources of contamination & at a higher elevation. Not more than 100 m from houses Lining: Should be made up of bricks/ stones & cement up to a depth of at least 6 m (20 feet) and 60-90 cm (2-3 feet) above the ground Parapet wall: up to a height of 70-75 cm (28 inches) above the ground Platform: Extending at least 1m (3 feet) in all directions with a gentle slope towards the drain. Drain: pucca drain around the well to carry off spilled water to a public drain or soakage pit. Covering: Top closed by a cement cover. Hand pump: If possible it should be equipped with a hand pump in a Sanitary manner. 2. Slow sand filter: Important points: Space: Occupies a large area Rate of filtration: 2-3 m.g.a.d The effective size of sand: 0.2-0.3 mm Preliminary treatment:  Plane sedimentation. Washing: By scraping the sand bed Operation:  Less skilled Loss of head allowed:  4 feet (1.5 m) Removal
Read more

Spotters in "Environment and Health: Air" for CFM & MPH students

-
Image
  Air direction: 1. Wind vane/ Wheather vane/ Wheathercock: Important points: It is an instrument  used for showing the direction of the wind. When the wind is sufficiently strong, the head of the arrow or cockerel indicates the direction from which the wind is blowing. The wind vane is placed high enough to avoid wind interference from objects, buildings, and trees like the top of towers, poles, etc. Types- Weathervane,  Wind Sock,  Digital Wind Vane Benefits: Safety from storms,  very helpful in activities like golf and boat sailing. Air speed: 2. Anemometer: Important points: It is a device used for measuring wind speed, direction & pressure. A common weather station instrument. Types- Cup, Vane, Hot-wire, Lesser doppler, Ultrasonic, Pin-pong ball, Plate & Tube anemometer Uses: helps  indicate  a change in weather patterns, such as an approaching  storm , which is important for  pilot s,  engineer s, and  climatologist s. Air/ Atmospheric pressure: 3. Aneroid barometer: Impo
Read more

Spotters in "Family Planning: Intra-uterine Devices (IUD) Contraceptive Methods" for CFM & MPH students

-
Image
  First generation IUDs: Comprise the inert or non-medicated devices, usually made of polyethylene or other polymers. Appeared in different shapes and sizes. 1. Grafenberg rings: Important points: A flexible ring of silk Later versions were wrapped in silver wire Introduced by German gynecologist Ernst Grafenberg in 1929 Creates a hostile environment for sperm due to inflammatory response Obsolete     2. Ota ring: Important points: It is a variation of Grafenberg ring Developed by Japanese physician Tenrej Ota It contained a supportive structure in the center to lower the expulsion rate Obsolete 3.  Birnberg’s bow: Important points: Figure of 8 shaped Made of polyethylene Obsolete 4. Lippes Loop: Important points: A double-S shaped device made of polyethylene Polyethylene is a non-toxic, non-tissue reactive & extremely durable Contains a small amount of barium sulfate to allow X-ray observation It has attached threads /tail (nylon) which project into vagina after insertion & ma
Read more