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 scallion (lean mutton 50g, scallion 25g, vegetable oil 6g, salt), vegetarian spinach (spinach 150g, sesame paste 10g, monosodium glutamate, salt), loofah soup (loofah 25g, gluten 20g, salt).
be late
Watermelon 200 grams.
2, 60 years of old recipes
Example: 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 40g), milk and eggs (milk 250g, eggs 40g).
lunch
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 (japonica rice 150g), Chinese cabbage (Chinese cabbage 200g, Lentinus edodes 10g, vegetable oil 15g, broth, onion, ginger, cooking wine and salt), roasted shredded carrots (lean meat 10g, carrots 50g and winter bamboo shoots 50g).
be late
50 grams of oranges.
3, 70 years old recipes
Example: 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
Flower rolls (50 grams of standard powder), milk (200 grams of milk).
lunch
Bread (standard flour 150g), fried shredded pork with leek (25g shredded pork with leek 120g, 8g vegetable oil), three shredded shrimps (shrimp skin 10g, 50g spinach, 70g potato, 80g carrot and 5g vegetable oil), and oyster soup (seaweed soup).
dinner
Rice (rice 100g), chopped green onion 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 300ml).
be late
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 save some grain and oil according to the above recipes, which can reduce the energy of 200-300 kilocalories.
Nutritional principles of diet for the elderly
The food of the elderly should be thick and thin, easy to digest, take an active part in moderate physical activity and maintain energy balance.
1, energy: The recommended intake of China Nutrition Society is 1900 kcal/day for men aged 60-80 and 1800 kcal/day for women aged 60-80, which will decrease after 70.
For the elderly, different lifestyles and quality of life have great differences in energy requirements. Proper exercise for the elderly is very beneficial to health.
2. protein: The catabolism of protein in the elderly is greater than that of anabolism, and its utilization rate is also reduced, so it is necessary to supplement enough protein. It is best to use plant protein (soybean) as the main ingredient, and add a small amount of animal protein and other cereal proteins to improve its nutritional value.
3. Fat: The bile acid of the elderly is reduced, and the fat digestion function is reduced. Therefore, the intake of fat should not be too much. It accounts for about 20% of the total diet. You should eat more unsaturated fatty acids (vegetable oils such as peanut oil, soybean oil, corn oil, vegetable oil, etc. Foods with high cholesterol content (such as fish eggs and crab roe). ) It should be limited, but one or two eggs a day should be guaranteed.
4, sugar: the elderly have impaired glucose tolerance, reduced insulin secretion, and reduced ability to regulate blood sugar, which is prone to increase blood sugar. Therefore, the elderly should not eat foods with high sucrose content. Fructose is easy to absorb and its ability to convert into fat is less than that of glucose. Therefore, the elderly should eat more fruits, honey and other foods containing fructose. You should also eat more vegetables and increase the intake of dietary fiber to increase intestinal peristalsis and prevent constipation.
5. Minerals:
(1) Calcium: The elderly are prone to osteoporosis, mainly due to insufficient intake of calcium-rich foods and decreased gastric acid secretion, which affects the absorption and utilization of calcium. You should eat more foods rich in calcium and less foods rich in oxalic acid.
(2) Iron: The ability of the elderly to absorb and utilize iron is reduced, the hematopoietic function is reduced, and the hemoglobin content is reduced, which is prone to iron deficiency anemia. When choosing food, you should eat foods that contain more heme and iron.
(3) Selenium plays an important role in scavenging lipid peroxide and protecting cell membrane from oxidative damage.
(4) Zinc: The deficiency of zinc is related to immune deficiency. The main symptoms are: decreased taste and dullness, loss of appetite, painless ulcer and slow wound healing.
(5) Sodium salt: sodium salt should not be ingested too much, and there are too many sodium ions in the body, which is easy to form hypertension. The daily amount of salt should be controlled at about 5 ~ 8 grams.
6. Vitamins: Vitamins play an important role in regulating cell metabolism and delaying aging.
(1) Vitamin A: It mainly maintains normal vision, maintains epithelial health and enhances immune function. The elderly are prone to vitamin A deficiency due to reduced food intake and decreased physiological function.
(2) Vitamin D: It is helpful for calcium absorption and bone calcification.
(3) Vitamin E: Its main function is to resist oxidative damage. There should be no shortage in the diet, but it should not be supplemented excessively.
(4) Vitamin C: It can maintain vascular elasticity, reduce brittleness and prevent arteriosclerosis in the elderly.
(5) Vitamin B 12 and folic acid: The elderly often lack vitamin B 12 and folic acid, so the incidence of megaloblastic anemia is relatively high. Folic acid food is not widely available and is easy to be lost when cooking, so foods with high folic acid content should be chosen.
7. Water: The metabolism of water contributes to the metabolism of other substances and the excretion of metabolic waste. Old people should consume 30 ml of water per kilogram every day. If you have a lot of sweating, diarrhea, fever and so on, you must increase it according to the situation. Old people should not drink water when they feel thirsty. They should take the initiative to drink water regularly, excluding tea that is not too strong.
Suitable food
Choice of staple food and beans
Bean products such as rice, millet, flour, oats, buckwheat, black rice, mung beans, red beans, black beans, soybeans and tofu.
2. Choice of meat, eggs and milk
Lean meat, chicken, duck, mutton, yellow croaker, crucian carp, grass carp, shrimp, dried shrimp skin, sea cucumber, milk and eggs.
3, the choice of vegetables
White gourd, lotus root, carrot, eggplant, celery, water chestnut, bamboo shoots, Chinese cabbage, kelp, black fungus, etc.
4, the choice of fruit
Pear, watermelon, banana, strawberry, peach, grape, longan, jujube, etc.
5. Others
Old people should drink more honey, black tea and green tea.
Dietary taboos of the elderly
1, the taste should be light to avoid the strong flavor of the seasoning.
2, avoid eating too spicy, too greasy food.
3. It is not advisable to drink strong liquor, and strong tea and coffee should also be controlled.