1. Drink more water: This is based on the physiological characteristics of middle-aged and elderly people, that is, thirst and water demand are not as obvious as those of young people, so there is often a danger of water shortage in the body. The bottom of the primitive pyramid is composed of bread, corn, rice, noodles and other grains with the largest share, which plays an active role in preventing many modern civilized diseases such as hypertension, diabetes and cancer caused by high sugar, high fat and high calorie diet. Now the base of the pyramid emphasizes that it is composed of 8 parts of water, fruit juice or other liquids (about 2000 ml). Compared with six portions of whole grains, water is more important. The revised new golden pagoda emphasizes that the elderly should drink more water to prevent the effects of dry skin, constipation and water shortage on physiological metabolism.

2. Multi-fiber: In the new pyramid, almost every layer uses cellulose as a symbol as much as possible. Eat more whole grains and choose brown rice instead of polished rice; Eat more carrots, oranges and apples, instead of just drinking carrot juice, orange juice and other kinds of juice. Eat legumes, such as broad beans and lentils, at least twice a week instead of meat. Due to the gradual decline of intestinal function in middle-aged and elderly people, these high-fiber foods contain both low cholesterol and low calories, thus reducing the risk of cardiovascular and cerebrovascular diseases and cancer in the elderly.

The new pyramid also reminds middle-aged and elderly people to pay attention to foods with high nutritional density, of which vegetables account for 3% and fruits account for 2%. These vegetables and fruits include spinach, oranges and yellow vegetables such as sweet potatoes and pumpkins. Brightly colored fruits often contain a lot of vitamins A, C and folic acid, such as strawberries and mangoes. Other foods with high nutritional density and high cellulose content include apples, celery, cucumbers, lettuce, peaches and apricots.

3. Low calorie: Like the traditional pyramid, there is still a minimum share of fat, grease and sweets at the top of the tower, such as eating fried food, cakes, biscuits, fast food and various snacks, which are high in calories but low in nutrients, and should not be eaten by the elderly.

4. Need to supplement some nutrients: The new pyramid erected a small flag at the top of the original pyramid as a reminder to remind people that some nutrients need to be supplemented. Because osteoporosis may threaten every middle-aged and elderly person, it is necessary to supplement calcium and vitamin D to prevent osteoporosis. Supplementing vitamin B 12 can help the body maintain normal nerve function and reduce the occurrence of dementia. Nutritionists believe that a glass of milk a day for middle-aged and elderly people is the best source of calcium, potassium and vitamin B 12.

What nutrition do middle-aged and elderly people need to supplement?

soybean protein

As a complete protein, soybean protein is easily digested, and its essential amino acid content can meet or even exceed the needs of children and adults. Even as the only source of protein, it can maintain the nitrogen balance of human body. Now, nutrition has confirmed the nutritional value of soybean protein. 1999 10 10 On October 20th, the US Food and Drug Administration officially confirmed that eating 25 grams of soybean protein with low saturated fat and cholesterol content every day can reduce the risk of heart disease.

Soybean protein has the function of lowering cholesterol. Isoflavones contained in soybean protein are quite effective in lowering cholesterol and promoting bone calcification.

Soybean protein is rich in arginine. Arginine contributes to hormone release, muscle formation, wound healing and maintaining a good immune system.

Soybean protein is rich in iron, with an average of100g of soybean protein containing iron17mg, which is much higher than that in milk.

vitamin C

Vitamin c has antioxidant function, which can promote the biosynthesis of collagen and is beneficial to the healing of wound tissue; Promote the growth of bones and teeth, enhance the strength of capillary wall, and avoid bleeding around bones and teeth; Promote the metabolism of tyrosine and multifunctional amino acids; Accelerate the deamination metabolism of protein or peptide. Vitamin C can also affect the metabolism of fat and lipid, improve the utilization rate of iron, calcium and folic acid, and increase the stress ability of the body to the external environment as a free radical scavenger.

tocopherol

Vitamin E is also a vitamin with antioxidant function and a powerful free radical scavenger, which can protect cell membranes and life macromolecules from free radical attacks. Vitamin E has the functions of improving immunity, maintaining the integrity of red blood cells, regulating chemical synthesis in vivo, promoting cell respiration and protecting lung tissue from air pollution. Vitamin E can delay aging, prevent and treat cardiovascular diseases and tumors. These important physiological functions of vitamin E have been confirmed.

Nutrition recipes for middle-aged and elderly people:

1, middle-aged recipes for example

Object: 45-year-old male, light manual worker.

This recipe provides 2,400 kilocalories of energy and 80 grams of protein, and other nutrients basically meet the requirements of middle-aged people.

Breakfast millet porridge (50 grams of millet) flower rolls (50 grams of standard flour) salted duck eggs (50 grams).

Lunch rice (japonica rice 150g), fried minced meat peas (lean meat 30g, peas 100g, vegetable oil, monosodium glutamate and salt 5g), fried shredded pork celery (lean meat 20g, celery 150g, vegetable oil, monosodium glutamate and salt 5g), shrimp skin cucumber soup.

Dinner steamed bread (standard flour 150g), stir-fried mutton with onion (lean mutton 50g, onion 25g, vegetable oil 6g, salt amount) mixed with spinach (spinach 150g, sesame sauce 10g, monosodium glutamate, salt amount) and towel gourd soup (towel gourd 25g, gluten 20g, salt amount). After 200 grams of watermelon.

Example of recipes for 2.60-year-old people

Object: 60-year-old male, light manual worker.

The following recipes provide energy of 2000 kcal, protein 7 1g, and other nutrients basically meet the requirements of the elderly.

Breakfast steamed bread (standard flour 40 grams), milk lying eggs (milk 250 grams, eggs 40 grams).

Baked spring cakes (70g of standard flour), stir-fried dishes (20g of pork, mung bean sprouts100g, spinach100g, 20g of leek, 20g of vermicelli, 0g of vegetable oil10g, soy sauce, salt), red bean millet porridge (35g of millet, red bean 650)

Dinner rice (polished rice 150g), roasted Chinese cabbage with mushrooms (Chinese cabbage 200g, Lentinus edodes 10g, vegetable oil 15g, broth, onion, ginger, cooking wine and salt), fried shredded carrots (lean meat 10g, carrot 50g).

After 50 grams of oranges.

Example of 3.70-year-old people's recipes

Object: 70-year-old male, extremely light manual worker.

This recipe provides 1800 kcal of energy and 65 grams of protein. Other nutrients meet the needs of the elderly.

Breakfast rolls (50g of standard flour), milk (200g of milk).

Noodle cake for lunch (standard flour 150g), fried shredded pork with leek (pork 25g, leek 120g and vegetable oil 8g), three shredded shrimps (shrimp skin 10g, spinach 50g, potato 70g, carrot 80g and vegetable oil 5g) and oyster sauce (80g).

Dinner rice (rice 100g), onion and pepper hairtail (hairtail 75g, onion, ginger, pepper, vinegar, sugar and vegetable oil 6g), Chinese cabbage and mushroom soup (Chinese cabbage 70g, mushrooms 10g, vermicelli 20g, oil 1g, soup 300g).

After 50 grams of oranges.

Thermal energy distribution of three meals for the elderly: breakfast accounts for 30%, lunch and dinner account for 35% respectively.

Middle-aged and elderly women can remove some grain and oil according to the above recipe, which can reduce the energy of 200-300 kcal.

Milk is best for the elderly;

When people get old, the functions of various organs of the body change due to the degenerative changes of their structures, such as the decrease of basal metabolic rate, the increase of adipose tissue, tooth loss, and the decrease of digestive ability. Therefore, the needs of the elderly for nutrition also have their own characteristics.

Milk contains six nutrients such as protein, fat, carbohydrate, minerals, vitamins and water, and it is an ideal full-price food for the elderly. Therefore, drinking more milk is good for them.

Milk contains 3.3% ~ 3.5% milk protein. The digestibility of milk protein can be as high as 96%, while the digestibility of plant protein is only 78% ~ 84%. Milk contains nine essential amino acids such as lysine, methionine and tryptophan, which cannot be synthesized in the body. Protein is an essential substance for maintaining normal metabolism. Old people's digestion of protein is still relatively strong. The daily demand for protein should not be less than 0.7 grams per kilogram of body weight, and the total amount should be 70-80 grams. The protein content in the diet of the elderly is higher and the fat content is lower. Drinking more milk can ensure protein's adequate intake.

Milk contains 3% ~ 5% fat. The fat in milk has a higher digestion and absorption rate than other animals. Old people's demand for heat energy is about 80% of that of young people, and those with greater physical activity can be higher than 10% ~ 20%. The elderly should not consume too much fat and enough unsaturated fatty acids. Drinking more milk can not only make the elderly get proper amount of fat from other foods, but also get unsaturated fatty acids such as linolenic acid and arachidonic acid from milk. Linolenic acid can significantly reduce blood cholesterol, and arachidonic acid can reduce triglycerides. This is good for preventing atherosclerosis and hypertension.

Milk fat contains and transmits fat-soluble vitamins A, D, E and K. Drinking milk for the elderly can supplement all the vitamins needed by the human body, including the above vitamins, especially vitamins A and B2.

Milk contains 4.6% ~ 4.7% lactose. Lactose can promote the growth of beneficial lactic acid bacteria in human intestine and maintain the normal digestive function of intestine. Lactose is beneficial to the absorption of calcium by the elderly and can prevent diseases caused by calcium deficiency such as osteoporosis. After lactose is digested, it becomes glucose, which can replenish energy.

Milk contains 0.7% ~ 0.75% minerals, including potassium, calcium, phosphorus, sulfur, magnesium, zinc, ketone, iodine, manganese and so on 12, especially calcium, phosphorus, iron and iodine. Compared with other foods, the elderly are more likely to absorb and utilize calcium and phosphorus in milk.

In addition, the elderly drink milk when suffering from hepatobiliary diseases and diabetes, and the milk protein in milk can promote cell production. Old people with hyperlipidemia can drink skim milk, and the whey acid in milk can remove cholesterol attached to the blood vessel wall. Elderly people with mild renal impairment can improve renal excretion function by drinking milk. Old people with hyperuricemia and gout can drink milk because its milk protein does not contain purine. If the elderly suffer from heavy metal poisoning such as mercury and aluminum, they can drink milk (or fill milk) to detoxify in the absence of first-aid drugs.

Now, in addition to fresh milk, skim milk and yogurt, there is also old-age milk powder for the elderly. On the basis of ordinary milk powder, old-age milk powder adjusted the composition of protein, increased the content of unsaturated fatty acids, strengthened various vitamins needed by the elderly, and made the nutritional collocation more reasonable.

There is a prescription for the elderly to benefit qi and milk in the book "Supporting the Aged and Offering Parents". The book points out: "Milk is most suitable for the elderly, which can replenish blood vessels, benefit the heart and long muscles, and make people healthy, moist, eye-catching and happy." Therefore, children should always provide them with regular food, milk cakes, condensed milk and so on. In this way, we can control our indulgence. This thing will be very lucky every day. "It can be seen that the ancients have long known that milk has a nourishing and strong effect on the elderly.

The diet of the elderly should be taboo;

Dietary health care for the elderly is based on the metabolic characteristics of the elderly, reasonable diet, nourishing the five internal organs, invigorating qi and nourishing blood, and achieving the purpose of prolonging life.

Old people who should eat less meat for a long time are prone to hypertension, atherosclerosis, coronary heart disease, hyperlipidemia, diabetes and other diseases. Therefore, the elderly should avoid big meat in their diet and eat more vegetables and fruits. Give priority to vegetarianism, eat less meat, pay attention to the collocation of vegetarianism, and meet the human body's demand for various nutrients. Ancient health experts once advocated: "Five grains are nourishing, five animals are beneficial, five vegetables are supplementing, and five fruits are helping", indicating that different nutrients can complement each other in the body.

Proper freshness and avoiding off-flavor refer to the quality of food. Fresh food contains a variety of nutrients and tastes delicious, which can not only induce the appetite of the elderly, but also help digestion and absorption. Old people should avoid all bad food and half-dead turtles and crabs in their diet, because their immunity is weakened and the detoxification function of the liver is reduced.

It is advisable to avoid the decline of gastrointestinal digestive function in the elderly. Eating too much can easily cause gastrointestinal burden, belching, abdominal distension, diarrhea and other symptoms. Full meals can damage brain function and promote aging. The ancients said, "I eat a small amount and don't want to eat more." The elderly should implement the principle of eating less and eating more meals according to their own physique, activity and calorie consumption.

Old people who should be soft and avoid hardness, because of weak kidney qi and weak teeth, will slow down gastrointestinal peristalsis and reduce digestive juice secretion. In diet, it is better to be soft, and do not eat fried or baked food. In food cooking, steaming, boiling, stewing and stewing are the main ways to help digestion and absorption. It is best for the elderly to eat porridge, especially breakfast, which is beneficial to nourishing the stomach.

Old people's appetite decreases, so in the cooking and processing of food, besides paying attention to color, fragrance and taste, salt should also be avoided. Eating too salty will cause excess sodium ions in the human body, cause vasoconstriction, raise blood pressure and cause cerebrovascular disorders. Old people should strictly control the amount of salt, about 3 grams per person per day. In diet, the elderly should also avoid foods that are too sweet and spicy to prevent obesity or gastrointestinal irritation.

Most elderly people who should keep warm and avoid the cold belong to the body of deficiency cold, so they generally feel afraid of the cold every winter, and their limbs are tepid. I like to eat overheated food, which causes mechanical stimulation to esophagus and stomach, and is in danger of inducing esophageal cancer and gastric cancer. In late autumn and early winter, it is advisable to choose food and medicated diet with warming effect to maintain vitality. Eat less cold food, especially cold drinks, in hot days to avoid diseases such as indigestion, abdominal pain and diarrhea caused by damage to the spleen and stomach. Sun Simiao put forward a method to measure the inter-cooling temperature: "Heat has no burning lips, and cold has no ice teeth." Chinese medicine believes that cold food should be avoided in the syndrome of yang deficiency and cold; For the syndrome of yin deficiency and heat excess, hot food such as spicy tobacco and alcohol should be avoided.

Tea is the best drink with rich nutrition. Drinking tea in moderation for the elderly can supplement essential nutrients such as vitamins, folic acid and nicotinic acid. Drinking tea can refresh the mind, improve gastrointestinal function, and prevent and treat hypertension, coronary heart disease, dental caries and cancer. Drinking alcohol in the elderly does more harm than good. Alcohol can damage human tissues and organs, reduce intelligence and aggravate dementia symptoms. Long-term alcoholism can lead to stomach and lung bleeding and cirrhosis, and even develop into liver cancer.

Six principles of diet for the elderly:

First, reduce the total calorie intake. The basal metabolism of the elderly gradually decreases with the increase of age, ranging from10% to 50%. In order to reduce the burden on the heart, the total calorie supply is lower than that of young adults 10%-30%, so the food intake should be reduced.

Second, the staple food should be coarse and not fine. The elderly eat about 200 grams of cereal every day, and appropriately increase the proportion of coarse grains, such as millet, corn, sweet potato, oats, etc., which can not only increase the supply of dietary fiber, but also intake more vitamins.

Third, protein should be refined. The daily calories supplied by protein should account for 65,438+03%-65,438+05% of the total calories, and can be supplied at a weight of 65,438+0-65,438+0.5g per kilogram, which is about 50-65,438+000g of lean meat, chicken and fish, 40g of eggs and appropriate amount of bean products. Soybean has high protein content and good quality. Fish has short fiber, low fat and tender meat, and the protein digestibility is as high as 87%-98%. These are ideal foods for the elderly to get protein.

Fourth, eggs should be included in the daily diet. Egg yolk contains cholesterol and is rich in lecithin. Lecithin is not only an important component of cells and cell membranes, but also produces fatty acids and choline after decomposition. Choline is an important source of synthesizing neurotransmitter acetylcholine, which plays an important role in some nerve activities. Lecithin can also prevent cholesterol from depositing on the inner wall of blood vessels. Eggs can provide vitamins A, B and D, and the content of inorganic salts such as calcium, phosphorus and iron is also high. But eat eggs in moderation, not more than three a day.

Fifth, there should be less fat. The elderly should control the calories provided by fat at 20%-25%, that is, they should eat about 20 grams of edible oil every day, and mainly vegetable oil. But the fat should not be too little, otherwise it will affect the absorption of fat-soluble vitamins.

Six, vitamins and inorganic salts should be sufficient. The elderly should eat more fresh green leafy vegetables and fruits, and the daily consumption should be not less than 300 grams.

Older people pay more attention to diet;

1. heat energy: the heat demand of the elderly decreases with age. If people aged 20 ~ 34 need 9623 ~ 10878 kilojoules per day, and people aged 70 ~ 90 need 753 1 ~ 8360 kilojoules per day, this is because the basal metabolic rate of the elderly is reduced and physical labor is reduced. Therefore, it is suggested that the energy supply of people aged 50-59 can be reduced by 10%, that of people aged 60-69 can be reduced by 20%, and that of people over 70 can be reduced by 30%. In fact, the reduction of calories is often accompanied by the reduction of total food, while the demand for other nutrients does not necessarily decrease with age, so attention should be paid to it.

2. protein: The protein demand of the elderly is not lower than that of adults. Because catabolism increases, anabolism gradually slows down, and negative nitrogen balance is more likely to appear. Therefore, the supply of protein for the elderly should not be lower than that of adults, and high-quality protein should be selected to make better use of it. Under normal circumstances, the proportion of protein in the total daily output should also be appropriately increased, such as 12% ~ 14%.

3. Carbohydrates: Old people should eat different kinds of carbohydrates, but the proportion of polysaccharides should not be too small, and fructose is less likely to be converted into fat in the body, so jam and honey can be eaten as part of sugar. In general, it is appropriate for carbohydrates to account for about 60% of the total calories.

4. Lipids: Lipids should mainly come from plants, but not all animal fats. Too much unsaturated fatty acids in the diet is not necessarily beneficial.

5. Iron and calcium: Anemia in different degrees can occur in the elderly due to complex reasons, including decreased gastric capacity, internal factors of gastric acid and stomach, iron absorption capacity, hematopoietic function, vitamin C and trace elements deficiency. However, in general, iron absorption is an important issue. The iron absorption rate provided by animal muscle and blood is higher than that provided by plant food, which must be paid attention to. The elderly are prone to osteomalacia, decreased bone density and osteoporosis. This is not only related to hormones and vitamin D, but also related to the supply of calcium. The absorption rate of calcium in milk and dairy products is better than that in plant foods, and the elderly should consume 800 mg of calcium a day.

6. Salt: Old people need less salt, usually 5 grams a day. Patients with hypertension and coronary heart disease should be limited to less than 3 grams.

7. Vitamins: In the nutritional survey of the elderly, it is often found that the intake of vitamins A and B is low. However, the intake of vitamin A and vitamin D is not as much as possible, but in moderation. Vitamin c is also important for the elderly.

8. Cellulose: Because cellulose is beneficial to digestion and intestinal peristalsis, it can avoid constipation, prevent intestinal cancer and lower blood cholesterol. Therefore, coarse grains should not be excluded from the food of the elderly, and special attention should be paid to eating more fresh vegetables and fruits.

To sum up, the nutritional needs of the elderly can be summarized as "three lows", "three highs" and "three highs", that is, low fat, low sugar and low salt; Appropriate heat, high-quality protein and trace elements; Rich in vitamins, cellulose and inorganic salts (calcium, magnesium and iron).