Geriatric Health Advice: Diet

• Unsaturated fats can help to reduce cholesterol levels; these include fish, egg whites, tofu, skinless red meat, milk, low-fat yogurt, rice bran oil, olive oil, hard-shelled nuts (walnuts, almonds, cashew nuts, pistachio nuts, etc.)
• Low cholesterol foods, such as fish, egg whites, skinless red meat and tofu.
• Omega-3 rich foods help to reduce blood triglyceride levels, for example flax seeds, walnuts, pangasius, mackerel, salmon, tuna, catfish and seabass.
• Foods high in fiber, for example, brown rice, oats, whole wheat bread, whole wheat pasta, soy beans, red beans, black beans, millet, as well as fresh fruits and vegetables.
• Preparing food in a way that reduces calories by boiling, baking, steaming, grilling or eating raw in a fresh salad.

• High Saturated fat levels increase cholesterol levels in the blood; these include fatty red meat, animal skin, offal, processed meats (sausages, sour sausages, Chinese sausages, hams, bacon, etc.), coconut cream, condensed milk, butter, cream made from animal fats, coconut oil and palm oil.
• Foods which contain trans-fats, such as margarine, artificial cream, baked goods, crispy snacks and foods fried in oils that have not been regularly changed.
• High cholesterol foods, including egg yolk (of which no more than 2 should be consumed per week), offal, crab, shrimp, shellfish, squid, fish eggs, as well as crab and shrimp oils.
• Foods that are high in sugar also increase cholesterol and triglyceride levels, such as cakes, cookies, pies, ice cream, chocolate, sweet snacks, sweet drinks, fruit juices and carbonated beverages.
• Oily, deep fried foods.

• Abide by the same key rules which are recommended for those with high blood lipid levels.
• Seasonal fresh fruits, such as guava, dragon fruit, apples, pears, Chinese pears, strawberries, blueberries, oranges and rose apples.
• Drinks that have no added sugar, or very small amounts of added sugar, such as chrysanthemum juice, bael juice, roselle juice, tea, fresh milk, or low-fat soy milk.
• Reducing salt intake means consuming no more than 1 teaspoon of salt per day, or no more than 3 teaspoons of fish sauce, soy sauce or any other seasoning sauces, per day. Instead, use other forms of seasoning, such as lemon juice, pepper, spring onion, basil, garlic, lemongrass and lime leaves.

• Overly sweet fruits, such as longan, durian, jackfruit, custard apple and sapodilla.
• Sugary beverages, including coffee, ice tea, ice black coffee, sweet drinks, fruit juices, carbonated beverages, yoghurt drink, or soy milk with added sugar.
• Processed foods, for example sweetened or salted canned goods (look at the labelling to be sure), pickled goods, salted meat, salted fish, processed pork, sausages, Chinese sausage, processed fruit, sweetened fruit and dried fruits.

• Phytoestrogen is a substance that is found in grains, which helps stimulate estrogen production. This, in turn, helps reduce the risk of osteoporosis. Brown rice, soy beans, green beans, black beans, cabbages, pumpkin, broccoli, carrots, papaya and potato are all good sources of phytoestrogen.
• Sources of calcium help to improve bone marrow strength. Reliable sources of calcium include mini shrimp, tiny fish, soy milk with added calcium, yogurt, kale, green lettuce, peas, eggplant, cassia leaves and red beans.
• Getting enough vitamin D in order to aid calcium absorption can be achieved through exposure to direct, but weak sunlight for around 15 minutes each day.

• Foods that are high in phytate and oxalate inhibit calcium absorption. Such foods include, mulberry leaves, betel leaves, bamboo shoots, spinach and tea leaves. Hence, these foods should not be consumed within 3 hours of any calcium rich foods being eaten.

• Source of phytoestrogen (refer to the information on osteoporosis)

• Overly rich foods, hot drinks, caffeinated or alcoholic beverages.

• Tripofen refers to the amino acids which are the main substances within melatonin and serotonin, both of which play a part in helping us to sleep. This chemical can be found in soybeans, eggs, chicken breast, tuna, turkey, sunflower seeds, tofu, pistachio nuts, oats and bananas.

• Caffeinated drinks, such as tea, coffee and carbonated beverages.

Day

Dinner

• Brown rice soup with fish
• Soy milk with added grains
• A banana

• Steamed brown rice
• Thai vegetable soup with fresh shrimp
• Pineapple baked pork

• Low-fat soy bean curd with fresh milk

• Grilled fish steak
• Onion soup
• Fruit salad

• Whole wheat sandwich with tuna filling
• low-fat yogurt
• strawberries

• Chicken noodle soup with bitter gourd
• Pandan juice
• A guava

• Thai-style black sesame seed and ginger dessert

• Steamed brown rice
• Mushroom laab
• Spicy, sour mackerel soup

• Steamed brown rice
• Vegetable broth containing bitter gourd stuffed with minced pork
• Stuffed tofu pieces

• Spicy clam spaghetti
• Grilled mushroom salad with a boiled egg
• Cherries

• Almonds
• A rose apple

• Rice topped with grilled salmon
• Japanese-style seaweed salad
• Cantaloupe

• Oat-based rice congee with minced pork and spring onions
• An apple

• Yellow noodle soup with red pork
• Papaya

• A tofu-based snack

• Steamed brown rice
• Baked chicken with fried kale
• Clear tom yum soup with fish

• Soba noodle soup with pork and pak choi
• Green tea
• A tangerine

• Steamed brown rice
• Fish cooked in tamarind sauce
• Guard soup with chicken

• Fruit salad with yogurt

• Thick noodles in gravy with seafood
• Lemongrass juice
• Watermelon

• Whole wheat bread with peanut butter
• Omelet
• 5-colored vegetable and tofu salad

• Noodle soup with fish balls
• Grapefruit

• Fat-free milk
• A kiwi fruit

• Steamed brown rice
• Orange curry with vegetables and fish
• Grilled pork with herbs

• Chicken rice soup with straw mushrooms
• Soy milk with millet
• A Chinese pear

• Steamed brown rice
• Mackerel with chili sauce and blanched vegetables
• Cabbage stuffed with steamed minced pork

• Steamed dumplings

• Macaroni soup with chicken
• Iceberg lettuce salad with shrimp
• Pineapple