Steamed bread, bread, rice, noodles, potatoes and other foods containing a lot of carbohydrates can be called staple foods. The energy and main nutrition of human body come from starchy food. In addition, these foods are rich in fiber, calcium, iron and B vitamins, especially B vitamins, which must be obtained from staple foods.

Whole wheat food has higher fiber content, which can protect internal organs and prevent constipation like vegetables and fruits. Potatoes are especially recommended. Potatoes are very rich in vitamin C, potassium and phosphorus, which are incomparable to other staple foods. Changing staple foods such as potatoes will help the elderly get balanced nutrition.

Second, if you eat soy products, you should eat less meat.

Pink food includes meat, fish, egg yolk and beans. If you eat soy products, the amount of meat will be reduced accordingly. There is a saying that beans are meat that grows in the ground. Their advantages: Meat and fish are rich in protein, iron, zinc and B vitamins, and meat is also the main source of riboflavin. Fish has an obvious effect on the prevention and treatment of heart disease, and is also rich in vitamins A, D and iron. Beans can provide protein, fiber, iron, zinc and phosphorus, while eggs can provide protein, vitamins A and D and riboflavin.

Three or five kinds of fruits and vegetables a day, 80 grams each.

For the elderly, 1/3 of the total daily food intake should be vegetables and fruits, and there should be one or two kinds of vegetables in each meal, while fruits should be eaten between meals rather than after meals, which helps to maintain the stability of blood sugar. Fruits are best rich in vitamin C, such as oranges and papaya, because vitamin C can help the elderly to better absorb iron and avoid anemia.

4. Snacks Snacks are best eaten every other day.

Snacks mostly provide energy in the form of sugar and fat, some contain a lot of salt, and other nutrients are very low. The elderly have little demand for sweets, which is about 1/5 of their daily diet. If you eat 2-3 kinds of snacks every day, you can only eat two or three bites of each.

Fifth, you have a bad appetite and drink yogurt.

Many old people have such a misunderstanding that milk is the patent of children and the old people don't need it. It is wrong to buy milk for children at home. For the elderly, drinking milk should also become a compulsory course every day. Calcium deficiency is the biggest enemy of the health of the elderly, and calcium in milk is the most easily absorbed, which can delay the aging of bones. In addition, it also contains protein and vitamin A. In fortified milk, it also contains vitamin D which can promote calcium absorption.

Pay attention to six taboos in the diet of the elderly.

1, avoid hard

When people are old, their teeth are loose and their digestive function is low. Chop and cook vegetables, and use tender leaves. Avoid eating hard and fried or dry food.

2, avoid more

Old people should eat less and eat more, and avoid overeating. If you eat too much, it will cause acute expansion of the stomach and cause digestive and absorption disorders in the stomach.

3. Avoid catching a cold

The elderly have a lot of yin deficiency, do not like cold, and the diet should be hot, which can warm the stomach and strengthen the body.

4. Avoid partial eclipse

The diet of the elderly should be diversified and reasonably matched, and attention should be paid to supplementing foods rich in iron and calcium. Iron is the main component of hemoglobin synthesis, and calcium deficiency is easy to produce collagen and osteoporosis.

5. Avoid long-term vegetarianism

The elderly are forbidden to eat vegetarian food because of reduced calorie consumption, loss of appetite, or in order to lose weight and prevent hypertension. This is unwise and harmful to physical and mental health. Manganese contained in plant food is difficult to be absorbed by human body, while manganese contained in meat food is less, but it is easy to be used by human body. Therefore, eating meat is an important way to absorb manganese, and the elderly should not be vegetarian.