The requirements are basically the same as those of adults, but due to the changes of physiological, psychological and immune functions of the elderly, it has its particularity. So the diet has to change. The diet of the elderly should pay attention to:

(1) The total energy intake of the elderly should be properly limited, but the supply of protein must be sufficient, especially the amount of food and the digestion and absorption rate should be paid attention to. For example, soybean has high protein content and good quality, but it is inconvenient for the elderly to chew. It is best to eat soy products, such as soybean milk, tofu, dried tofu and so on. You can get 6 grams of protein by drinking 200 ml of soybean milk every day. Chicken is not only high in protein, but also soft in meat, evenly distributed in fat and easy to digest. Fish muscle fiber is short, contains more water, has less saturated fat, has tender meat, and the protein digestibility is as high as 87%-98%. Therefore, chicken and fish are more suitable for the elderly. The protein content of grain is not high, but because it is the main meal, it has a large appetite. For example, 200 grams of flour can provide 20 grams of protein, so it can be used as one of the sources of protein. However, the net utilization rate of flour in the elderly is lower than that in the young. If the main and non-staple foods are properly matched, paying attention to eating bean products or animal foods while eating food can give full play to the complementary role of protein and improve the nutritional value of food.

(2) The total daily fat intake of the elderly should be controlled at 20%-25% of the total calories. The saturated fatty acids such as linoleic acid and the saturated fatty acids needed by the elderly should maintain an appropriate ratio, which is generally 1.25: 1. Therefore, lean meat, fish, poultry and game meat with less vegetable oil and saturated fatty acids should be selected, and fat meat, lard and butter should not be eaten more.

(3) Foods rich in calcium, iron, vitamin A, vitamin B2 and vitamin C should be fully supplemented. Foods rich in calcium include shrimp skin, sesame paste and dairy products. Milk contains protein and calcium with high nutritional value, and it is also a good source of vitamin A and vitamin B2, but it contains less iron. Fresh green leafy vegetables and red and yellow fruits (such as carrots, pumpkins, apricots, etc. ) rich in vitamin a and vitamin c, you should choose more. Kelp and laver are rich in potassium, iodine and iron, which is beneficial to the prevention and treatment of hypertension and arteriosclerosis. Regular consumption of mussels, kelp, mushrooms, peanuts, walnuts and sesame seeds can increase the intake of essential trace elements such as zinc, selenium and copper, and help prevent hypertension and arteriosclerosis.

(4) The elderly should also choose coarse grains, such as millet, corn, oats and sweet potatoes. Bread made of coarse grains has higher nutritional value than white bread, and contains more vitamin B 1, which helps to maintain the good appetite of the elderly and the normal secretion of digestive juice. At the same time, dietary fiber can stimulate the intestine to increase its peristalsis, and can prevent dry stool and even constipation caused by insufficient dietary fiber.

In addition, because the teeth of the elderly are often chewed badly and their digestion and absorption functions are poor, the cooked dishes should be easy to digest, and the original nutrients in the food should be preserved to the maximum extent. Eat less and eat more, three main meals a day and two extra meals. The recipes should be diversified. Pay attention to the quality of breakfast, not too much dinner and pay attention to lightness. Smoking, alcohol, coffee and spicy food should also be avoided. In short, a balanced diet is the basis for strengthening the physique of the elderly and delaying aging.