Our daily diet consists of six kinds of food: cereals, miscellaneous beans and animal foods (including fish, meat, milk, eggs, etc. ), bean products, vegetables and edible oil, plus dried and fresh fruits. Every food has its own nutritional characteristics, so you should eat it often. The specific formula is listed below.

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) and 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), scallion-fried mutton (lean mutton 50g, onion 25g, vegetable oil 6g, salt amount), plain spinach (spinach 150g, sesame paste 10g, monosodium glutamate, salt amount), and loofah soup (loofah 25g, gluten 20g).

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 40g), milk and eggs (milk 250g, eggs 40g).

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 (100g rice), green 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.

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

Middle-aged and elderly women can reduce some grain and oil according to the above recipes, thus reducing the energy of 200-300 kcal. ...