Allergen-free diet plan for elderly

Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Apples
Bananas
Blueberries
Carrots
Spinach
Sweet potatoes
Broccoli
Zucchini
Green beans
Chicken breast
Turkey breast
Lean beef
Salmon
Cod
Tilapia
Brown rice
Quinoa
Oats
Olive oil
Coconut oil
Avocado
Chia seeds
Pumpkin seeds
Sunflower seeds
Lentils
Chickpeas
Black beans
Cauliflower
Pears
Strawberries
Grapes
Butternut squash
Cucumbers
Diet plan overview
The allergen-free diet plan for elderly is custom made to meet the nutrition needs and the most common dietary restrictions of the geriatric population. Cooked vegetables and gluten-free grains ensure easy digestion and high fiber, helping in a smooth digestive process. The source of protein is very gentle on the gut and is free from allergens, with an emphasis on lean meat, tofu, and legumes to promote musculoskeletal health through this diet.
It also naturally emphasizes the calcium-rich foods and those fortified with vitamin D for bone density, important in older years. The meals are easy to prepare but provide for nutritionally dense foods; they are flexible to allow for different dietary preferences and energy needs.

Foods to eat
Lean Meats: Turkey and chicken provide high-quality protein without the allergens found in red meats.
Rice and Rice Cakes: Easy to digest and free from common allergens like gluten.
Steamed Vegetables: Carrots, zucchini, and bell peppers are gentle on the digestive system.
Apples and Bananas: Nutritious fruits that are less likely to cause allergies.
Herbal Teas: Chamomile or peppermint tea can aid digestion and provide hydration.
✅ Tip
Foods not to eat
Salty Snacks: Can elevate blood pressure and are often not allergy-friendly.
Fried Foods: Difficult to digest and may contain allergens depending on the oil used.
Legumes: While healthy, they can be hard to digest for some elderly individuals.
Nuts: Common allergens and may be difficult to chew.
Artificial Sweeteners: Can cause digestive issues and are best avoided.
Main benefits
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Go for easily digestible and high-nutrient food, such as mashed potatoes and steamed veggies, which are budget-friendly and less gut-irritating. Eggs are a good source of protein and by and large inexpensive and safe on allergy-free diets. Soups or stews can be made in large volumes and are economical, then reheated during the week for ease.
Frozen vegetables can be a great deal cheaper than fresh, yet they're just as good nutritionally. Add them into any meal for an added boost. Watch for sales and loyalty programs at your local grocery store to save on everyday purchases.
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries and banana
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with roasted sweet potatoes and green beans
- Snack:Apple slices with sunflower seeds
Day 2
- Breakfast:Smoothie with spinach, avocado, and strawberries
- Lunch:Turkey breast salad with spinach, carrots, and cucumber
- Dinner:Lean beef stir-fry with zucchini and cauliflower rice
- Snack:Pear slices with pumpkin seeds
Day 3
- Breakfast:Chia seed pudding with pears and grapes
- Lunch:Lentil soup with butternut squash and carrots
- Dinner:Baked cod with brown rice and steamed green beans
- Snack:Banana with coconut oil
Day 4
- Breakfast:Quinoa porridge with apples and chia seeds
- Lunch:Grilled tilapia with zucchini noodles and broccoli
- Dinner:Turkey breast with roasted butternut squash and spinach
- Snack:Grapes with sunflower seeds
Day 5
- Breakfast:Smoothie with bananas, blueberries, and spinach
- Lunch:Chicken breast with lentils and steamed carrots
- Dinner:Baked salmon with quinoa and roasted cauliflower
- Snack:Apple slices with pumpkin seeds
Day 6
- Breakfast:Oatmeal with strawberries and chia seeds
- Lunch:Turkey breast with brown rice and steamed zucchini
- Dinner:Lean beef with sweet potatoes and green beans
- Snack:Pear slices with sunflower seeds
Day 7
- Breakfast:Quinoa porridge with grapes and avocado
- Lunch:Grilled chicken breast with chickpeas and steamed broccoli
- Dinner:Baked cod with brown rice and roasted butternut squash
- Snack:Banana with chia seeds
Want to learn more?
⚠️ Keep in mind
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Listonic team
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