One, five kinds of fruits and vegetables a day, each 80 grams.
In addition to fresh vegetables and fruits, cold vegetables and pure juice bought in supermarkets can be counted as this category.
Benefits: Vegetables and fruits are rich in vitamins, minerals and fiber. More and more evidence shows that eating 400 grams of fruits and vegetables every day can reduce the incidence of coronary heart disease and some cancers. In addition, vegetables and fruits are low in fat. As far as nutrients are concerned, bananas are rich in potassium, raisins and cauliflower are rich in iron, green leafy vegetables, bamboo shoots and oranges are rich in folic acid, and spinach is rich in magnesium.
How to eat: For the elderly, 1/3 of the total daily food intake should be vegetables and fruits. You should eat five different kinds of vegetables and fruits every day, of which 80 grams should be eaten for each kind of vegetables and fruits. Ensure that there are one or two vegetables in each meal, and fruit should be eaten between meals rather than after meals, which helps to keep blood sugar stable.
In the choice of fruit varieties, it is best to have fruits rich in vitamin C, such as oranges and papaya, because vitamin C can help the elderly to better absorb iron and avoid anemia.
Second, eat potatoes and rice.
We call steamed bread, bread, rice, noodles and potatoes, which contain a lot of carbohydrates, as staple foods.
Benefits: The energy and main nutrition of human body come from starchy food. In addition, these foods are rich in fiber, calcium, iron and B vitamins, especially B vitamins, which must be obtained from staple foods. Whole wheat food has higher fiber content, which can protect internal organs and prevent constipation like vegetables and fruits. In particular, potatoes are rich in vitamin C, potassium and phosphorus, which are unmatched by other staple foods. Changing staple foods such as potatoes will help the elderly get balanced nutrition.
How to eat: the elderly should have staple food for three meals a day. Generally speaking, it is best to eat easy-to-digest dough food for breakfast, such as steamed bread and flower rolls. You can eat some rice and noodles at noon; Eating low-calorie potatoes and sweet potatoes at night is a good choice, and rich dietary fiber can also promote gastrointestinal peristalsis and ensure smooth defecation the next day.
Third, if you eat soy products, you should eat less meat.
Pink food includes meat, fish, eggs and beans. If you eat soy products, the amount of meat will be reduced accordingly.
Benefits: Meat and fish are rich in protein, iron, zinc and B vitamins, and meat is also the main source of riboflavin; Fish has an obvious effect on the prevention and treatment of heart disease, and is also rich in vitamins A, D and iron. Beans can provide protein, fiber, iron and zinc; Eggs can provide protein, vitamins A and D and riboflavin.
How to eat: Old people should ensure that every dinner has some meat or its substitute, even for breakfast, it can also be a slice of ham or minced meat noodles. Some old people may want to ask, my blood fat is a little high, should I also ensure that I eat meat or meat substitutes for three meals? Yes, people with hyperlipidemia really need to limit their fat intake, but if there is no "oil star", it will worsen their condition-the body will instinctively "catch" every bit of fat in food-and many vegetarians will get fatty liver.
4. Snacks Snacks are best eaten every other day.
Snacks mostly provide energy for the human body in the form of sugar and fat, and some also contain a lot of salt, and the content of other nutrients is very low. However, the human body's demand for them is not so high, so it is easy to induce some diseases and destroy teeth. Even for young people, excessive intake of such foods can lead to overnutrition. The taste of the elderly is often not as sensitive as that of young people, so only these snacks with "strong" taste can make them feel that they have tasted the sweetness and will unconsciously eat more.
How to eat: The demand for sweets by the elderly is very small, accounting for about115 of the daily diet. If you eat 2-3 kinds of snacks every day, you can only eat two or three bites of each.
Fifth, you have a bad appetite and drink yogurt.
Many old people have such a misunderstanding that milk is a child's toy and the old people don't need it. The milk bought at home is only for children, which is a big mistake. For the elderly, drinking milk should also become a compulsory course every day.
Benefits: Calcium deficiency is the biggest enemy of the health of the elderly, and calcium in milk is the most easily absorbed, which can delay the aging of bones. In addition, it also contains protein, vitamin A and riboflavin. Fortified milk also contains vitamin D which can promote calcium absorption.
How to eat: 65438+ 0/8 of the daily diet of the elderly should be milk and dairy products. The best intake of milk and yogurt is 400 ml, and the bottom line is 250 ml. Cheese is concentrated milk essence. Generally speaking, 10g cheese can be converted into 35ml milk. According to (Xu)
Eating 400 grams of fruits and vegetables every day can reduce the incidence of coronary heart disease and some cancers!
Children are concerned about the health of the elderly. However, "man is iron, rice is steel", and whether the elderly who stay at home alone can eat a good meal is a concern of everyone. The nutritional needs of the elderly are different from those of young people, so the newly published Dietary Guide for the Elderly at Home by the British Food Standards Agency gives us detailed guidance. In the guide, experts tell us how to eat five kinds of food: staple food, fruits and vegetables, meat, snacks and dairy products.
A healthy diet is an important guarantee for our health, and healthy eating habits also need to be cultivated over time. Remember, a healthy diet is an important part of our health.