"Dietary Guidelines for the Elderly in China 20 10" suggests that the elderly should eat 400 ~ 500 grams of vegetables every day, which is equivalent to the size of four fists after cooking; 200 ~ 400 grams of fruit, equivalent to the size of a fist. The daily intake of oil should be 20 ~ 25g, that is, no more than half a second, about two porcelain spoons; Salt should not exceed 5 grams, which is roughly equivalent to a small beer bottle cap.
Dietary principles:
Eat vegetables to ensure both quantity and variety. It is best to eat enough five kinds of vegetables every day, such as green leafy vegetables, eggplant fruits, potatoes and taro, Chinese cabbage, melons, roots and other vegetables to ensure a balanced nutrition. In particular, you should eat more vegetables, such as mushrooms, black fungus, seaweed and so on. It's best to eat some every day.
Generally speaking, the darker the color of vegetables, the higher the nutritional value. For most vegetables, it is a good way to blanch with water, then let it cool and stir fry quickly.
For the elderly with relatively poor chewing and digestive functions, try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and tender leaves of dark green leafy vegetables, and cut them into small pieces or filaments before cooking. If the elderly usually take porridge or noodle soup as their staple food, they can add one or two vegetables to cook together at a time to ensure that they eat at least 1 kg of vegetables every day.
The above contents refer to:
People's Daily Online-New Knowledge of Diet: Dietary Principles for the Elderly