Ayurvedic Diet Chart for Seniors Above 60 Years
Support healthy ageing, digestion, and vitality with this specially curated Ayurvedic diet plan for individuals over 60. This senior-friendly diet emphasises light, nourishing, and easily digestible foods that balance the doshas and promote wellness in old age.
| Healthy Breakfast Options for 60+ Seniors |
| Semolina Upma with Fenugreek Leaves |
Sattu Sweet Soup (Roasted Barley Flour + Jaggery) |
| Soaked Pumpkin & Watermelon Seeds |
Asparagus Soup |
| Fresh Pumpkin Juice |
Barley Porridge |
| Warm Milk with Flattened Rice (Poha) |
Bottle Gourd or Any Gourd Juice |
| Multigrain Chapati |
Wheat and Jaggery Raab (Sweet Soup) |
| Balanced Ayurvedic Lunch for Elderly |
| Pointed Gourd (Parwal) Curry |
Moong Bean Curry with Brown Rice |
| Mixed Vegetable Curry Cooked in Ghee |
Moth Bean and Barley Khichdi |
| Mixed Grain Chapati (Ragi, Wheat, Jowar, Bajra) |
| Spinach Curry |
Brown Rice Gruel |
| Stir-Fried Vegetable Soup |
Sattu (Roasted chickpea) Drink with Jaggery |
| Ayurvedic Snacks for Elderly Wellness |
| Green Vegetable Soup |
Warm Cow Milk with Ghee |
| Air-Popped Popcorn or Amaranth Seeds |
Lightly Roasted Dry Fruits |
| Steamed Pumpkin |
Fresh Papaya |
| Dates and Figs |
Puffed Rice (Laiya) |
| Light and Nourishing Dinner for Seniors Over 60 |
| Bitter Gourd (Karela) Curry |
Amaranth Leaf and Seed Pulao |
| Bottle Gourd or Sponge Gourd Curry |
Carrot and Beetroot Soup |
| Red or Brown Rice Gruel |
Fenugreek (Methi) Curry |
| Jowar-Soybean Roti |
Barley Roti |
Foods to Avoid After 60 (As Per Ayurveda):
Heavy dairy products such as cream and cheese.
Refined oils and deep-fried foods.
Processed/packaged foods, tinned fruits and beans.
Refined flour (maida), overly sour or spicy foods.
Salty snacks, pickles, and heavy dips.
Soda, carbonated drinks, and baking soda-based items.
Bakery items, processed or preserved foods.
Black gram (urad dal) and its split versions.
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Must-Include Superfoods for Seniors in Ayurveda:
Amla, Papaya.
Pumpkin, Asparagus.
Cow Ghee and Cow Milk.
Ragi (Finger Millet).
Red and Brown Rice.
Barley and Oats.
Dates, Figs, Lightly Roasted Dry Fruits.
Multigrain Mix, Moong Beans.
Bottle Gourd, Beetroot, Carrot.
Sponge Gourd, Bitter Gourd.
Sweet Fruits like Bael, Amla, Pomegranate, Apple, and Ziziphus (Zuzuba).
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