1. Pay attention to the balance of diet and nutrition, and ensure the adequate supply of high-quality protein and various essential nutrients.
Every day, it is necessary to ensure an adequate supply of staple foods, so that the thickness is matched and the varieties are diversified.
Eat an appropriate amount of animal food every day, but avoid too much. As the saying goes, "live long and eat less meat", "fish is angry, meat produces phlegm, and green vegetables and tofu keep it safe". Due to the acidic constitution caused by too much acidic food, too much meat will lead to senile diseases.
The weather is hot in summer, people sweat a lot, consume a lot of energy, and need a variety of vitamins and minerals. So eat more fruits and vegetables in summer. There are many kinds of vegetables in summer, including leaves, roots, stems, flowers and fruits, edible fungi, algae and wild vegetables. Old people should choose a variety of ways to eat, especially eating green leafy vegetables every day.
Jiaozi is a kind of special pasta, which consists of staple food and meat dishes. Delicious taste, low price, balanced nutrition, the elderly can often choose.
2. Eat less or no mutton, dog meat, eel, longan, jujube and walnut in summer. It is advisable to eat clean food. Such as: most grains, various vegetables, seasonal fruits, some poultry, fish, milk and eggs.
3. Eat more foods with the functions of clearing away heat and relieving summer heat, promoting diuresis, strengthening spleen and benefiting stomach. Such as: lentils, yam, mung beans, adzuki beans, coix seed, white gourd, cold melon, loofah, watermelon and so on.
4. Pay attention to cooking methods. Food should be light, not too sweet, too salty, too sour and too greasy. Pay attention to the adjustment of taste and color matching.
5. You can eat more meals a day and limit yourself to eight full. If the elderly have poor appetite, they can arrange a small amount of dinner, and arrange a proper amount of dinner after dinner, 1.5-2 hours. The ancients said that "there are many diseases" and "food is doubled and stomach hurts". "The less you eat, the more open your mind and the better your health; The more anxious you are, the more blocked you are, and the more years you lose. " Old people should eat 80% full every meal, not too much.
6. Pay attention to drinking water. Don't wait for thirst to drink water. Old people should drink warm water. You can also drink tea, and drink green tea or scented tea in summer, but avoid tea that is too strong, too hot or too cold. You can also make mung bean soup, dark plum soup, hawthorn water, chrysanthemum tea and other drinks. It is best not to drink carbonated drinks. It is recommended to drink a cup of warm honey water after getting up in the morning and a cup of warm water before going to bed at night.
7. Eat moderately and don't be gluttonous. Too cold food will stimulate the stomach, cause stomach cramps, abdominal pain and diarrhea, and affect the digestive function of the stomach.
8. Summer is the season of bacterial food poisoning and gastrointestinal diseases. Pay attention to food hygiene and beware of "illness from the mouth".
One-day cookbooks for the elderly (60 years old) (Unit G)
Breakfast: 2m yam porridge (rice 20, millet 15, yam 25).
Sesame biscuit (standard flour 50, sesame paste 8, sesame seed 3)
Stir-fried duck (clean meat 30)
Mix three shredded noodles (shredded tofu 15, celery 30, carrot 20)
Lunch: Fennel Steamed Bun (Fuqiang Powder 120, Pork Stuffing 60, Fennel 120)
Corn porridge (corn porridge 15)
Roasted shrimp skin with green pepper (shrimp skin 10, green pepper 30, onion 10)
Lunch: Fruit (Watermelon 300)
Dinner: rice (rice 100)
Steamed fish [grass carp (clean meat) 50]
Fried tomatoes with eggs (20 eggs, 75 tomatoes)
Water spinach with garlic (water spinach 80)
Fresh Mushroom and Luffa Soup (Luffa 20, Fresh Mushroom 10)
Dinner in the evening: yogurt 150g
Daily oil 28g, salt 6g.