Diet & Food

Key Rules for a Healthy Senior Diet

• Get enough protein — To help prevent muscle loss, you need 1.0–1.2 g of protein per 1 kg of body weight. Fish, eggs, tofu and chicken are good choices.
• Calcium and vitamin D — To help prevent osteoporosis (weak bones), have milk, tofu, or small fish eaten with the bones every day.
• Plenty of fiber — To help prevent constipation and keep blood sugar steady, eat plenty of vegetables, seaweed and whole grains.
• Drink enough water — We feel less thirsty as we get older, so make a point of drinking 1.5–2 liters of water a day.
• Cut down on salt — Eating less salty food helps protect you from high blood pressure and keeps your kidneys healthy.

Foods to Enjoy vs. Foods to Limit