Principles of healthy eating and keeping healthy.
1, drink more water.
Old people themselves have less water, so they are not as sensitive to thirst as young people. Therefore, you must pay more attention to drinking water and try to choose some light or boiled water. Don't wait until you are thirsty. Lack of water in the elderly will lead to metabolic disorders and even constipation.
2. The quantity should be small
If you want to be healthy, you must be hungry and cold. Old people should eat a variety of foods, but the amount of each food should not be too much, and each meal should be seven or eight points full.
3, the quality should be high
High quality does not mean high price. For example, bean products, eggs and milk are all high-quality foods, and the elderly should eat them often. Also pay attention to eating more fish and less meat. The main sources of sugar are staple food and fruits and vegetables. Try to reduce the consumption of refined sugar such as white sugar, brown sugar and granulated sugar.
4, food should be mixed
Around our lives, it can be said that no food can replace all the nutrients needed by the body, so we must eat more whole grains, fruits and vegetables in our diet. In addition, we should pay attention to the collocation of meat and vegetables, the collocation of grain thickness and many other aspects.
5, the temperature should be hot
The best digestion and absorption process of food is carried out at a temperature close to body temperature. Old people have poor resistance to cold. Once they eat cold and hard food, it will affect digestion and absorption, and even cause intestinal diseases. Therefore, the food for the elderly is mainly warm.
6, diet should be light
The food should be light, not heavy. It is recommended that the daily salt content should not exceed 6 grams. It is suggested that the daily food composition of the elderly is: cereal 150-250g, fish and shrimp lean meat 100g, beans and their products 50g, fresh vegetables 300g, fresh fruits 250g, milk 250g, edible oil 30g, salt 6g and sugar 25g. Drink less and drink more water.
7. Slow down.
Chewing slowly is good for digestion and absorption. Pay more attention, especially when eating fish. Fish is easy to chew, digest and absorb because of its tender meat. Protein content is high; Low fat content and other advantages, it is the first choice food for the elderly. However, due to the problem of fishbone, the consumption of many elderly people is limited. To solve this problem, we must first choose fish with fewer fishbones. When eating fish, it is best not to eat it with rice and steamed bread at the same time.
8. Food should be fragrant
Because fever in the elderly reduces appetite, we must pay more attention to food production at ordinary times. Color, fragrance and taste are the best combinations. At the same time, we should pay more attention to the eating environment. A clean, tidy and elegant environment can also effectively improve the dining interest of the elderly.
9. Fruits and vegetables should be fresh
Fresh colored fruits and vegetables are rich in vitamins, minerals and dietary fiber, and fruits are also rich in organic acids, which can increase appetite and maintain the acid-base balance of body fluids.
10, the texture should be soft
Old people can't digest and absorb food well, so the food is soft and rotten, and cooking methods such as steaming, boiling, stewing and stewing can be used. Choose foods with coarse fiber that are not suitable for chewing, such as fish with short fiber and tender meat; Milk, eggs and bean products are the best choices.
Healthy eating habits
Mainly starchy food.
Starch food is the main source of energy, and these should be the main food in daily diet, such as rice, bread, noodles, potatoes and so on. If you can, you can eat more whole grains, which is good for your health.
A light diet is desirable.
Daily diet should avoid frequent heavy taste, preferably light, which is conducive to maintaining health. Especially salt, we should try to reduce the intake.
Eat more fruits and vegetables.
Fruits and vegetables are rich in vitamins and trace elements, which can provide necessary nutrients for body growth and maintain a balanced diet.
Eat more fish
Fish contains a lot of protein and vitamins. Eating more fish can supplement more nutrition for the body.
Drink plenty of water
Drink plenty of water every day to replenish body water, including boiled water, tea and juice. But it is best to give priority to boiled water, which is the healthiest.
Pay attention to breakfast
Many people don't eat breakfast when they are busy, which is actually a very bad habit and will do some harm to their health. Breakfast is the most important meal of the day. Not only to eat, but also to eat well.
Tips for healthy eating
1, wash the meat with hot water.
Spread a thick paper towel on diced meat to absorb grease. If you want to be cleaner, you can put the meat in a colander and rinse it with hot water. Using this method, about half of the fat can be removed.
2. Change cold dishes into cold dishes.
Not only is the barbecue high in calories, but the sauce will also bring a lot of calories to the original healthy cold salad. So, put the prepared sauce in a small bowl and dip it in the cut vegetables, so what you need is the original sauce of 1/6.
3. Some "vegetarian dishes" should eat "meat"
It is not good to eat too much oil, and it is even worse not to eat at all. Pumpkins and carrots contain a lot of β -carotene and should not be eaten too lightly. Stir-fried with oil or cold salad will do. If you cook porridge with pumpkin, make sure there is oil in other dishes and let them meet in your stomach.
4. Have a good fat fight at dinner.
Some people don't eat fatty food for breakfast and lunch, and think it is wrong to eat fatty food for dinner. Studies have shown that within a few hours after eating 50-80 grams of fat at a meal, the elasticity of blood vessels decreases and coagulation factors rise sharply. So, even if you eat lightly during the day, don't try to compensate yourself at night.
5. Eat some high-fiber food before going to bed.
Judith wortmann, Ph.D., Massachusetts Institute of Technology, said: "Eating low-calorie carbohydrate snacks for half an hour before going to bed will help you sleep." Eating cereal is the easiest way to supplement fiber, and most people consume only half of the fiber they need * * * 25-35g * * * every day, so it is recommended to supplement it at the last minute before going to bed. People who have read health knowledge will see: