1. Ensure the demand of protein.
Protein is the main raw material of human cells, the material basis of life and an important part of antibodies. If the intake is insufficient, the body's resistance will be reduced and it will be vulnerable to pathogenic microorganisms. Without protein, there will be nutritional edema and premature aging. Therefore, the daily protein of middle-aged and elderly people accounts for 12% to 14% of the total calories, which exceeds the needs of young people.
2. There should be enough vitamins, such as A, B 1, B2, C, D, E, nicotinic acid and folic acid, which are especially needed by middle-aged and elderly people.
3. Calcium supplement. Calcium is an important element to prevent osteoporosis in middle-aged and elderly people. The normal beating of the heart and the normal conduction of muscles and nerves must have a certain amount of calcium ions. Most middle-aged and elderly people lack calcium because the absorption rate of dietary calcium is only 40% to 50%, so we should pay attention to eating more foods containing calcium, such as beans, milk, bone soup, dried shrimps, vegetables and so on.
4. Diet should be low in calories. Middle-aged people tend to get fat when they get older, and their activities decrease. This is the inducing factor of arteriosclerosis and some tumors. Therefore, people in their 40 s and 50 s can reduce their dietary calories by 10% compared with young people, so it is enough to be full at 8 to 9 minutes per meal.
In addition, middle-aged and elderly people should pay attention to "three commandments" (don't drink too little water, don't be partial to food, don't be overweight) and "three little" (less salt, less sweets and less greasy).