Healthy recipes for middle-aged and elderly people with three meals a day. Compared with young people, middle-aged and elderly people have lower physical resistance, so they should eat healthy three meals a day. I collected and sorted out the information of healthy recipes for three meals a day for middle-aged and elderly people. Let's have a look.

Healthy recipes for three meals a day for middle-aged and elderly people 1 1. Healthy recipes for three meals a day for the elderly.

In the healthy menu of three meals a day for the elderly, you can eat steamed bread and egg milk for breakfast, and at the same time, you can supplement some fruits in the morning, such as apples, lunch, rice, boiled hairtail with green onions, radish soup, fried pumpkin, bananas for lunch, oatmeal, lean tomato sauce and fried soybeans for dinner.

According to "Reference Intake of Dietary Nutrients for China Residents" standard nutritious food, the average requirement of various nutrients per person per day was designed for catering. The supply of dietary calories and various nutrients accounts for about 30% of the total daily demand, with lunch accounting for 40% and dinner accounting for 30%. Everyone needs about 2,000-2,400 kilocalories a day, of which 12- 15% comes from protein, 25-30% comes from fat, and 60-65% comes from carbohydrates, so generally speaking, this healthy diet table for three meals a day for the elderly is very reasonable.

Second, the healthy diet form of three meals a day for middle-aged people

Breakfast millet porridge (50 grams of millet) flower rolls (50 grams of standard flour) salted duck eggs (50 grams).

Lunch rice (japonica rice 1 10g), stir-fried minced peas (lean meat 30g, peas1/0g, vegetable oil, monosodium glutamate and salt 5g), stir-fried shredded celery (lean meat 20g, celery 1 10g).

Dinner steamed bread (standard flour 1 10g), stir-fried mutton with scallion (50g lean mutton, 20g scallion, 6g vegetable oil and appropriate amount of salt), vegetarian spinach (spinach 1 10g sesame paste 10g, monosodium glutamate and appropriate amount of salt) and loofah. Watermelon 2 10g later.

Middle-aged people are different from the elderly. Middle-aged people need more energy and consume more than the elderly. Therefore, they need more energy than the elderly. It is very important for middle-aged and elderly people to have a healthy diet, and their eating habits are accumulated over time. Only by eating well can they be healthy.

Three meals a day for middle-aged and elderly people How to arrange three meals a day for the elderly reasonably?

1, breakfast arrangement for the elderly

Breakfast schedule: Breakfast should not be cooked too early. The best breakfast time for the elderly is at 7: 00 or 8: 00 in the morning, because people's biological clock has certain rules with the external natural environment, and the digestive system generally wakes up at 7: 00 or 8: 00 the next morning. Eating breakfast too early will interfere with the reasonable rest of the gastrointestinal tract in the long run and increase the burden on the gastrointestinal tract.

Breakfast recommendation: fresh meat buns, buns made of flour, minced meat, winter bamboo shoots and mushrooms; Stir-fried dried asparagus, dried asparagus tofu, carrots and mushrooms; Oatmeal porridge, oatmeal, shredded ham, carrot powder and coriander are cooked together; Assorted pickles, Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc. Wonton with vegetable meat is made of flour, minced meat, pickled cabbage, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.

2. Lunch arrangements for the elderly

Lunch arrangement: protein, meat, fish, eggs and bean products with high choline content should be eaten. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory. It is advisable to eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.

It should be noted that carbohydrates should be avoided in lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.

3. Dinner arrangements for the elderly

Old people should eat more food containing tryptophan when eating dinner. Among all tryptophan foods, millet contains the most abundant tryptophan, so it is a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition to millet, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high.

In addition, foods containing vitamin B should be prepared for dinner. There is a synergistic effect between vitamins, which can regulate metabolism and enhance the function of nervous system.

Health care knowledge of middle-aged and elderly people

The health care of middle-aged and elderly people is different from other people, because they are weak and can't exercise as vigorously as young people. Health care knowledge of middle-aged and elderly people mainly includes the following points.

(1) A reasonable diet. Eat less and more meals, eat low-fat food, and have a balanced nutrition.

(2) drink alcohol properly. Drink more water and less alcohol.

(3) Quit smoking. Quit smoking sooner or later. Smoking will increase the risk of heart disease or cancer and shorten life expectancy.

(4) take a walk. Walking is a better way to stay alert, flexible and healthy. Fresh air is better than tonic.

(5) Seek more fun and keep in touch with family, friends and neighbors. Remember to live, study and teach.

(6) positive and confident. Cheerful and optimistic people are easy to get close to you.

(7) Always be careful. Your life and the lives of others depend on your clear mind and clear vision.

Exercise is good for you. Less strenuous exercise is good for your health, and it also allows you to get in touch with other people. Swimming and adaptive exercise are especially recommended.

(9) drugs. Don't abuse antidepressants and sleeping pills. Only take the medicine recommended by the doctor.

How do middle-aged and elderly people keep fit?

After retirement, how to make their old age meaningful and how to keep healthy and live a long life? It's actually quite simple. The key is to have a good mental state. There are six interests.

First, interest

A good attitude is the foundation of health, so that you can be energetic, cheerful, selfish and let nature take its course. In addition, we should make our old age life more meaningful and integrate our residual heat and interest into a stable and harmonious family and social life.

Second, fun.

Get along with people around you in a big social family, and you will find more fun in life. Many old people can discover and create by themselves, such as playing chess, painting and calligraphy, making new and old friends and participating in sports activities. Planting flowers and birds, fishing collection; Or have fun with grandchildren and share family happiness with children; Get along with your wife, pay attention to late love, communicate frequently, and hum the same tune in your spare time. With this kind of fun, life is more fulfilling.

Third, childlike interest.

It is a blessing for the elderly to introduce innocent and lively childlike interest into their later years and maintain their childlike mentality. In a person's life, unpleasant things or hard things are inevitable, but as long as he can adjust himself, be as carefree as a child and keep childlike innocence, it is a healthy temperament.

Fourth, interest

In ancient and modern times, many old people's dreams in their later years have been realized when they were young, which can be described as a late bloomer. This interest, with ideals and pursuits, has given full play to its wisdom and strength, and the spirit of thrift and idleness is an important factor for health and longevity.

Fifth, humor.

Humor is a unique art and a "worry-relieving agent" in life. When you are in trouble, bored or embarrassed, use humor and wit to deal with it, draw a balance between spirit and nutrition from humor and laugh it off. In this way, you can always smile and stay young, which is good for your health and makes you feel comfortable.

Six, beautiful and interesting

That is, getting old is beautiful. Some people mistakenly think that beauty modification is a matter for young people. When people are old, they just need to eat and wear warm clothes. In fact, the pursuit and attention of beauty by the elderly is conducive to physical and mental health. Because proper dress can bring vitality to the life of the elderly, thus creating a sense of self: I am not old, but I am still young. This kind of mood is more conducive to health and longevity.

What do middle-aged and elderly people eat for health?

Middle-aged and elderly people should choose appropriate foods for health preservation, and middle-aged and elderly people should eat the following foods for health preservation.

1, iron-rich food

Iron is an important raw material for human hematopoiesis, and red blood cells in blood are responsible for the transport and metabolism of oxygen in the body. In order to convert protein, carbohydrates and fats into heat, you need enough oxygen to burn them. If the body is short of iron, it is easy to suffer from iron deficiency anemia; And the lack of tools to transport oxygen, the final result is not enough heat production, easy to feel cold.

Therefore, middle-aged and elderly people who are afraid of cold should eat more iron-rich foods in winter, such as animal liver, beef, fish, eggs, black fungus, jujube, milk, bean products, etc., in order to improve their ability to resist cold.

2. Foods rich in vitamins

Low temperature will accelerate the metabolism of vitamins in the body and should be supplemented in time in diet. For example, vitamin A can enhance the cold tolerance of human body; B vitamins are beneficial to normal metabolism; Vitamin c can improve the adaptability of human body to cold; Vitamin E can make blood circulation smooth and regulate hormone balance in the body.

Therefore, the intake of foods rich in vitamin A such as animal liver, carrots and pumpkins, foods rich in B vitamins such as fresh rice flour and coarse grains, foods rich in vitamin C such as fresh vegetables and fruits, nuts such as sunflower seeds, walnuts and black sesame seeds, and foods rich in vitamin E such as marine fish and bean products can be increased.

3. Foods rich in minerals

Carrots, sweet potatoes, green vegetables, Chinese cabbage, lotus roots, cauliflower, green onions, potatoes and other root vegetables contain a lot of minerals, which can be mixed with meat to keep out the cold. You can eat more foods rich in calcium, such as milk, bean products, shrimp skin, oysters, sardines, shrimp and so on. Regular consumption is also beneficial to enhance the cold resistance of human body.