According to nutritionists, generally speaking, the contents of various nutrients in three meals a day account for 30%, 35%-40% and 35%-40% respectively.

If you want to live a long and healthy life, your diet should be based on the principle of "combination of meat and vegetables, combination of whole grains, and combination of thickness", so as to ensure adequate nutrition supply and a balanced diet as much as possible.

Because the elderly exercise less and need less energy, they only need to eat seven points full. Overfullness will increase the burden on the weak stomach.

Don't worry too much when eating, chew slowly and eat less fried, fried and baked food.

In addition, the elderly can eat less and eat more meals.

2. pull cool: don't underestimate constipation in middle-aged and elderly people.

In daily life, many elderly people suffer from constipation, and compared with young people, the harm of constipation to the elderly can not be ignored.

The anorectal doctor reminded that constipation will not only cause hemorrhoids, but also lead to soaring blood pressure for the elderly, and even lead to cardiovascular events such as acute myocardial infarction and stroke.

For constipation, nip in the bud and develop good living habits are the most critical.

The doctor pointed out that after getting up in the morning, you can squat in the toilet for a while, consciously cultivate the biological clock of defecation, and avoid ninjas when you feel comfortable.

If you can't relieve constipation symptoms through diet and physical exercise. Or try hard every time you defecate, you should see a doctor in time.

3. Sleep soundly: Change your schedule according to the season.

Many old people like to "go to bed early and get up early", which is actually unscientific.

Zhu Xinyi, director of the Health Management Center of Zhong Da Hospital affiliated to Southeast University, explained that we'd better adjust our work and rest according to the seasonal laws. Simply put, it is to follow the time of sunrise and sunset.

In spring, everything recovers and the sun's spirit begins to sprout. Everyone should get up early even if he feels sleepy.

In summer, the sun is strong, you can sleep late, but you must get up early in the morning.

Go to bed early in autumn, but get up early in the morning.

Go to bed early and get up late in winter, especially for the elderly. In addition, the sun is weak in winter, so it is generally not recommended to get up early for outdoor morning exercise.

Besides, don't get up immediately after waking up. It's best to lie in bed for a while and let the limbs stretch. After getting up, you can also twist your neck, stretch and do some warm-up exercises.