With the continuous growth of age, the physique of many middle-aged and elderly people is also declining. During this period, a reasonable diet every day is conducive to health:

First, the content and quantity of food: the daily staple food should be controlled at 250 grams to 300 grams. Protein food, such as milk, should be at least 250ml per day, and it can even be increased to 500ml. Better drink yogurt. Egg 1, meat 100g, beans 100g, vegetables 400g-800g, vegetable oil 20ml-30ml and salt 4g-6g. 1-2 fruit. Arrange the above food in every meal.

According to the principle that breakfast should be eaten well, lunch should be full and dinner should be eaten less, breakfast and lunch can be arranged more richly. Pay attention to the types of food, fish can be used more in meat food, and pay attention to the matching of thickness and the like. You can eat more foods with health care functions, such as bean products, fungus, tremella, kelp, laver and mushrooms. Yogurt and fruit can be eaten as meals.

Second, the arrangement of meals, 5 ~ 6 meals a day, you can add 1-2 meals between meals. Old people can drink milk before going to bed, which is good for sleep.

Third, cooking methods should use less oil to make food light and easy to digest.

Fourth, no longer eat sweets after meals, do not overeat, and eat less spicy, thick and fried foods.

5. For the elderly, 1/3 of the total intake should be vegetables and fruits, and five different kinds of vegetables and fruits should be eaten a day, of which 80 grams should be eaten for each kind of vegetables and fruits.