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An old person from 70 years old and above should consume 1600 to 2000 calories. If they are active, they can consume around 2600 calories.
It is good to follow a balanced diet of all vitamins and minerals; hence the body gets all the nutrients it needs to function healthily. Here are the seven secrets:

Secret #1:

Salt intake should be reduced as it increases blood pressure, stroke, and heart attack and causes cardiovascular health to be at risk.

Secret #2:

Fruits and Vegetables should be eaten as they contain a lot of fibre which aids digestion and have plenty of Vitamins and Minerals.

Secret #3:

Food rich in fibre and starch such as pasta, brown rice, bread and potatoes should not be avoided because they are a good energy source.

Secret #4:

Dairy products such as milk and cheese are healthy for older adults. This is because they contain healthy fats and nutrients that build strong bones, making the muscle and nerve functions efficient.

Secret #5:

For vegans when choosing dairy alternatives such as almond or soy, make sure to choose unsweetened options.

Secret #6:

Eggs, fish and beans are essential sources of protein. This is because they will prevent a person from getting anaemia, a medical condition caused by a deficiency of iron in the body, which decreases the count of red blood cells.
However, make sure not to eat processed meat because they are lower in iron but high in fat and salt.

Secret #7:

Vitamin-C-rich food such as oranges, papayas, and blueberries help anti-ageing and make the skin look fresh.


Try your best not to drink beverages that contain a lot of caffeine which acts as mild diuretics, making the body produce more urine. Alcohol should also be avoided because it makes the liver work hard to filter the substances in the alcohol.

The best fluid to drink is plain water and in the right proportion with a minimum of seven glasses.