Eat more foods rich in calcium.

Such as milk, kelp, bean products, fresh vegetables and fruits, etc., have an effect on preventing osteoporosis, anemia and lowering cholesterol.

Control total calories to avoid obesity.

Middle-aged people should control their daily calorie intake at 7500 ~ 8370 kilojoules because of the gradual increase of adipose tissue and the relative decrease of muscle and active tissue. Only in this way can the weight be controlled within the standard range. It has been confirmed by existing data and clinical observation. The more overweight middle-aged people are, the greater the chance of death. According to statistics, for people aged 40-49 who weigh more than 30%, the middle-aged mortality rate is 42% for men and 36% for women. And fat people are prone to gallstones, diabetes, gout, hypertension, coronary heart disease and some cancers. Therefore, preventing obesity is of great significance to health care when arranging the diet of middle-aged people.

Keep the right amount of protein.

Protein is the basic substance of human life activities. It is an important part of human tissues, such as enzymes that play a catalytic role in metabolism, antibodies against diseases and hormones that promote physiological activities, etc., all of which are derivatives of protein. Protein also has the functions of maintaining body fluid balance, acid-base balance, moving substances and transmitting genetic information. Middle-aged people need to consume 70 to 80 grams of protein every day. High quality protein should not be less than 1/3. Milk, eggs, animals, lean meat, fish, poultry, beans and bean products are all rich in high-quality protein. Soybean and its products are rich in plant protein, which is very beneficial to middle-aged and elderly people. Because protein is consumed every day, the daily intake of protein should be balanced. This is of great benefit to delay the degradation of the digestive system.

Proper restriction of sugar

Some people have the habit of eating sugar, or eat a lot, and they should be restricted after middle age. Because eating too much sugar is not only easy to be obese, but also due to the decline of pancreatic function after middle age, if you eat too much sugary food, it will increase the burden on the pancreas and easily cause diabetes. Therefore, in addition to supplementing carbohydrates every day, it is not advisable to eat more sweets. In limiting excessive sugar, we can increase the intake of fruits and vegetables with less sugar and more cellulose, which can also promote intestinal peristalsis and cholesterol removal. When suffering from digestive system diseases, such as sweets, it can also promote gastric acid secretion and aggravate symptoms.

The diet should be low in fat and cholesterol.

Middle-aged people should limit their daily intake of fat to about 50 grams. Vegetable oil is the best fat, because it contains unsaturated fatty acids, which can promote cholesterol metabolism and prevent arteriosclerosis including digestive organs. Animal fat, viscera, roe, squid and shellfish contain a lot of cholesterol. Eating too much can easily induce gallstones and arteriosclerosis.

Pay attention to eating anti-cancer diet

Less salt

The daily intake of salt should not exceed 8 grams to prevent spleen and stomach injury and hypertension.

be/go on a diet

Diet should be quantified regularly to avoid digestive dysfunction. Pay special attention to avoid eating food that will damage the digestive organs. The reasonable arrangement of middle-aged people's diet is of great significance to the health care of digestive organs and human health, especially to reduce premature death and diseases. So a reasonable diet in middle age has a great relationship with health and longevity.