If the elderly want to be healthy, they must start with diet, and the diet should be nutritious and reasonable. So how can they eat a healthy diet? Now I want to share with you the principles of healthy eating for the elderly, hoping to help you.
The principle of healthy diet for the elderly 1 dietary misunderstanding for the elderly
1, eat porridge for a long time
Old people have bad teeth and poor digestion, so many old people eat porridge or medicated diet for a long time. However, if you eat porridge for a long time, you will get indigestion in your stomach, which is not conducive to gastric emptying. In the long run, it will cause stomach discomfort. Moreover, there is not enough calories in porridge, so eating porridge can't meet the energy demand of human body, which will lead to emaciation of the elderly. Therefore, eating porridge depends on the individual's own situation, and it is not possible to eat porridge for a long time.
This food is badly cooked.
In life, many old people like to blanch vegetables first, and then cook them in water for a long time to make spinach soup and cabbage soup. In fact, this will boil out a lot of water-soluble vitamins in vegetables, and finally I will eat some fiber, which has no nutritional value. Therefore, it is best for the elderly not to use the practice of "rotten vegetable soup". "Wash first, then cut, stir fry quickly, eat more cold dishes, with various varieties and dark colors." Cooking for the elderly is the secret of 20 words.
The more calcium, the better.
Many elderly people who supplement calcium think that the more calcium is added, the more it is absorbed, and the better the bones will be. In fact, this idea is wrong. Excessive calcium supplementation for the elderly over 60 years old will not only promote the development of bones, but will easily lead to complications. The content of calcium in human blood should be guaranteed, too much or too little is not good.
4. completely refuse to eat meat and seafood
Maintaining the health of the elderly also requires a balance of various nutrients, especially in protein. Protein content in lean meat and seafood is high, which is easily absorbed by human body. As long as you pay attention to controlling the amount every time you eat, it will be of great help to the human body. You don't have to avoid meat because you are worried that eating some meat will cause dyslipidemia.
5. Refuse to drink milk and eat eggs
Because of diarrhea caused by lactose intolerance, many elderly people are afraid of dairy products, but milk is one of the best calcium-supplementing foods, and the elderly are a common group with calcium deficiency. It is recommended to drink yogurt or nutritious and comfortable milk instead. If you have time and patience, you can also make steamed bread with milk and flour. Eggs are nutritious food. According to foreign research, eating an egg every day will reduce the risk of Alzheimer's disease. If you are worried about cholesterol, just control it at 3-4 per week.
The principle of healthy diet for the elderly 2 1, the diet for the elderly-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 stimulate appetite and maintain the acid-base balance of body fluids.
2, the elderly diet-less times.
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 diet quality of the elderly 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, the elderly diet-food should be mixed.
No food can contain all kinds of nutrients needed by human body. Therefore, we should eat cereals, fruits and vegetables, bacteria and algae every day, and pay attention to the collocation, thickness, color, taste and dryness of meat and vegetables.
5, the elderly diet-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.
6, the elderly diet-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, the elderly diet-slower.
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, the elderly diet-food should be fragrant.
Old people's appetite is reduced, so they should pay more attention to the preparation of food and pay attention to the allocation of color, fragrance, taste and shape. In addition, an elegant, quiet and tidy dining environment; Dining in groups or groups can improve the elderly's interest in eating.
9, the elderly diet-drink more water.
Old people are not as sensitive to thirst as young people, so to drink more water consciously, you can choose light tea or boiled water. Never wait until you are thirsty, lest you be short of water. Lack of water can lead to constipation and metabolic disorder in the elderly.
The principle of healthy diet for the elderly is 3 1. Eat more rice and supplement nutrition with snacks.
Because of poor chewing and swallowing ability, the elderly often can't eat much at a meal and eat for a long time. In order to get enough calories and nutrition for the elderly every day, nutritionists suggest that the elderly eat 5-6 meals a day, and prepare some simple snacks between meals, such as low-fat milk biscuits (or nutritious oatmeal), low-fat milk oatmeal, old people or tofu pudding, soybean milk and eggs, or mix small pieces of fruit or fruit paste with yogurt.
2. Replace some animal proteins with bean products.
The elderly must limit the intake of meat, and some protein sources should be replaced by beans and bean products (such as tofu and soybean milk). In the diet of the elderly, each dinner should contain at least 170g of high-quality protein (such as lean meat, fish, eggs, tofu, etc. Vegetarians should get high-quality protein from beans and nuts (peanuts, walnuts, almonds, cashews, etc.). ).
The staple food is made of vegetables.
In order to facilitate the elderly to chew, try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and green leafy vegetables, and cut them into small pieces or plane them into filaments before cooking. If the elderly usually take porridge or noodle soup as their staple food, they can add 1 ~ 2 kinds of vegetables to cook together every time, and ensure that they eat at least 400 grams of vegetables every day.
4. Eat 340 grams of fruit every day.
Fruit is a food that the elderly often ignore.
Some soft fruits, such as bananas, watermelons, peaches, papayas, mangoes and kiwis, are very suitable for the elderly. You can slice the fruit or scrape it into mud with a spoon. If you want to make juice, you must pay attention to controlling the amount. You can add some water to dilute it when making juice.
Vitamin b supplement.
Recent studies have gradually shown that vitamin B is closely related to cardiovascular diseases, kidney diseases, cataracts, brain function degradation (cognition and memory) and mental health that are prone to occur in the elderly. No matter getting sick, taking medicine or after surgery, it will cause a lot of loss of vitamin B, so for the sick elderly, special attention should be paid to vitamin B supplementation. Raw grains and nuts are rich in vitamin B, so when preparing three meals for the elderly, you might as well add some brown rice and germ. You should cook porridge with white rice, or break a small amount of nuts into powder in a blender and add them to oatmeal to cook oatmeal.