Protein. Including high-quality protein and non-high-quality protein, the former mainly comes from dairy products, eggs, lean meat, fish, shrimp, bean products and so on; The latter mainly comes from rice and vegetables.
Fat. Include animal fat and vegetable fat. Many elderly people are afraid of obesity, because fear of obesity will lead to hyperlipidemia and coronary heart disease. In fact, the elderly should also eat fat, because fat has the function of keeping warm. Old people can choose vegetable fat because it contains unsaturated fat.
Carbohydrate. Carbohydrate provides necessary calories for human body, and the main food sources are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits, nuts, vegetables, etc.
All three provide heat for human body. In addition, vitamins, minerals and water are also essential nutrients for the human body.
Pay attention to seven points in the diet of the elderly:
1, food diversity, mainly cereals. Cross-eating millet, rice and black rice can balance the nutritional structure.
2. Eat more vegetables, fruits and potatoes. There should be at least 1 kg of vegetables and two fruits every day. As for diabetics, they can eat low-sugar fruits and vegetables, such as carambola and tomatoes.
3. Eat milk, beans and their products every day, and beans are the first to push soybeans.
4. Eat proper amount of fish, poultry, eggs and lean meat; Eat less fat. Old people can eat more fish, and marine fish is better.
5, food intake and physical activity should be balanced, maintain an appropriate weight, and it is best to exercise 1 hour every day.
6. Eat a light and salt-free diet. Hypertension and cancer are closely related to high salt intake.
7. Drinking should be restricted. Patients with hypertension should avoid drinking alcohol, and normal people can drink red wine in moderation.
Specifically, you can refer to the following "six ones" dietary principles to achieve balanced nutrition and healthy eating.
A glass of milk a day should be drunk in the morning;
An egg a day is rich in protein needed by human body.
A catty of vegetables and fruits a day, supplemented with enough vitamins and cellulose;
About a kilo of food a day, rice, noodles, coarse grains, etc. ;
One day100g lean meat, including pigs, cows, chickens, fish, etc.
A bowl of soup for a meal, the elderly need water more than the young, so soup is very important.
"Ten Non-greed" in Dietary Health Care for the Elderly
1. Don't be greedy for meat: Excessive consumption of meat food by the elderly will lead to nutritional imbalance and metabolic disorder, which will lead to hypercholesterolemia and hyperlipidemia, which is not conducive to the prevention and treatment of cardiovascular and cerebrovascular diseases.
Second, not greedy for essence: the content of vitamins and dietary fiber in refined rice flour is less, and the nutrition is not as good as that of coarse rice flour. Therefore, the elderly should eat more coarse grains.
Third, not greedy: the gastrointestinal digestion and absorption function of the elderly is weak. If you are greedy for hard or immature food, you will be prone to indigestion or stomach trouble for a long time.
Fourth, not greedy: the elderly often have incomplete teeth, and eating fast is easy to cause chewing, thus increasing the burden on the stomach and causing indigestion or stomach discomfort. At the same time, eating too fast will increase the risk of accidents such as fishbone or sore throat.
5. Don't be greedy: the elderly should be full of food. If you are greedy for a long time, it will not only increase the burden on the gastrointestinal tract, but also induce or aggravate cardiovascular and cerebrovascular diseases and even sudden death.
Six, not greedy for alcohol: long-term drinking and drinking in the elderly will cause myocardial degeneration, lose normal elasticity, increase the burden on the heart, damage the liver, and cause blood pressure to rise.
Seven, not greedy for salt: the elderly eat too much sodium, which is easy to cause high blood pressure, stroke, heart disease and kidney disease. Therefore, the daily diet of the elderly should be light and eat less pickles.
Eight, not greedy for sweetness: the elderly often eat too much sweets, which can cause metabolic dysfunction of the body, causing obesity, diabetes, itchy skin, hair loss and so on. It is not conducive to physical and mental health.
Nine, not greedy for the evening: the elderly should eat three meals sooner rather than later, which is conducive to food digestion and rest after meals, and can avoid food accumulation or hypoglycemia.
Ten, not greedy for heat: the elderly diet should be warm and not hot. Too hot diet is easy to burn the mucosa of the mouth, esophagus and stomach, and it is easy to cause esophageal cancer and gastric cancer after a long time.