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Zone diet plan for elderly

Aging as elegantly as possible, this particular generation views the Zone diet for elderly primarily as a way of enhancing nutrition. This plan concerns foods that are nourishing yet easy to eat so that you stay fit and energetic. They are very applicable in terms of eating good food and feeling good during the sunset years.

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Diet plan grocery list

  • Chicken breast
  • Salmon
  • Ground turkey
  • Tofu
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Oat milk
  • Quinoa
  • Brown rice
  • Oats

  • Sweet potatoes
  • Spinach
  • Kale
  • Broccoli
  • Asparagus
  • Bell peppers
  • Zucchini
  • Tomatoes
  • Avocado
  • Blueberries
  • Strawberries

  • Apples
  • Pears
  • Almonds
  • Walnuts
  • Flax seeds
  • Olive oil
  • Green beans
  • Carrots
  • Cauliflower
  • Mushrooms
  • Bok choy
  • Garlic

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

Adjustment of the standard Zone balance addressing the problem of elder population nutrition is present in the Zone diet for the elderly. This particular one focuses on the nutrients to promote bone health, muscle, and brain function.

Gentle on the tummy and packed with healthy vitamins and minerals, this diet plan is intended to keep the elderly active and lower the chances of diseases.

Zone diet plan for elderly exemplary product

Foods to eat

  • Easy-to-Chew Nutrient Dense Foods: Oatmeal, mashed potatoes, and soft-cooked fish.
  • Bone Health Calcium Rich Foods: Dairy or fortified substitutes to support bone health.
  • Digestive Health High Fiber Foods: Whole grains, fruits, and vegetables to aid digestion.
  • Protein Without Fat Sources: Lean meat, tofu, and beans to support muscle mass and function.
  • Food High on Antioxidants: Berries, nuts, and dark leafy greens to reduce oxidative stress.
quote icon

Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

Foods not to eat

  • Vegetables that are Hard and Raw: Avoid hard-to-chew raw vegetables that are time-consuming and pose a choking risk.
  • Sugars in Excess: Banish cookies, cakes, and sweets that lead to high blood sugar imbalances.
  • Salty Packaged Snacks: Avoid processed and salty snacks, as they can elevate blood pressure.
  • Heavy Creams and Cheeses: Limit these items to avoid excessive calorie and saturated fat intake.
  • Difficult-to-Digest Grains: Avoid grains like corn, which can be taxing on the digestive systems of older adults.

Main benefits

For the older generation, the Zone diet for elderly focuses on nutrients for age-related health issues, bone density, and brain function. This means better life and more independence in the later years.

Zone diet plan for elderly graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

For the elderly on the Zone diet, adopting soft food like oatmeal, yogurt, and steamed vegetables that are easy to dissolve might reduce costs and still meet dietary requirements. Instead of costly, highly packaged, brand-name products, more affordable generic sizes can be purchased without compromising nutritional integrity. For some more money saving tricks, apply elder discounts at the local grocery stores and farmer’s market as well.

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Meal Plan for Zone Diet Plan for Elderly

Day 1

  • Breakfast: Greek yogurt with blueberries and flax seeds
  • Lunch: Grilled chicken breast with quinoa, spinach, and bell peppers
  • Dinner: Baked salmon with sweet potatoes, broccoli, and a side of asparagus
  • Snack: Apple slices with walnuts

Calories: 1480  Fat: 60g   Carbs: 135g   Protein: 108g

Day 2

  • Breakfast: Oatmeal with strawberries and almond butter
  • Lunch: Ground turkey salad with quinoa, kale, and bell peppers
  • Dinner: Baked salmon with brown rice, spinach, and a side of zucchini
  • Snack: Cottage cheese with pear slices

Calories: 1500  Fat: 62g   Carbs: 130g   Protein: 110g

Day 3

  • Breakfast: Scrambled eggs with spinach and goat cheese
  • Lunch: Grilled chicken breast with brown rice, kale, and bell peppers
  • Dinner: Ground turkey with sweet potatoes, broccoli, and a side of tomatoes
  • Snack: Greek yogurt with blueberries

Calories: 1480  Fat: 60g   Carbs: 132g   Protein: 110g

Day 4

  • Breakfast: Smoothie with oat milk, banana, and flax seeds
  • Lunch: Baked tofu with quinoa, spinach, and a side of bell peppers
  • Dinner: Grilled chicken breast with brown rice, asparagus, and a side of broccoli
  • Snack: Cottage cheese with pear slices

Calories: 1500  Fat: 62g   Carbs: 130g   Protein: 108g

Day 5

  • Breakfast: Greek yogurt with strawberries and flax seeds
  • Lunch: Grilled chicken breast with quinoa, kale, and a side of tomatoes
  • Dinner: Baked salmon with brown rice, spinach, and a side of zucchini
  • Snack: Apple slices with walnuts

Calories: 1480  Fat: 62g   Carbs: 130g   Protein: 110g

Day 6

  • Breakfast: Smoothie with oat milk, blueberries, and flax seeds
  • Lunch: Baked tofu with quinoa, kale, and a side of bell peppers
  • Dinner: Grilled chicken breast with brown rice, asparagus, and a side of broccoli
  • Snack: Greek yogurt with blueberries

Calories: 1500  Fat: 62g   Carbs: 130g   Protein: 108g

Day 7

  • Breakfast: Scrambled eggs with spinach and a side of strawberries
  • Lunch: Grilled chicken breast with quinoa, kale, and a side of tomatoes
  • Dinner: Ground turkey with sweet potatoes, spinach, and a side of broccoli
  • Snack: Cottage cheese with pear slices

Calories: 1480  Fat: 62g   Carbs: 130g   Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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