Overconsumption of caloric energy in the elderly is easy to get fat, and obesity is not only a cause of hypertension, cardiovascular disease and diabetes in adults, but also has a high mortality rate. Therefore, appropriate restriction of caloric intake, can prolong life, and whether the energy is sufficient, the measure of the indicator is body weight, maintenance of body weight in the standard body weight up and down 10% is more appropriate.
Second, to ensure high-quality protein, often eat eggs, milk, soy products.
High-quality protein mainly includes animal food and soy products. Animal food should increase the intake of fish, eggs are the most ideal source of protein, should be a daily, high utilization of protein in milk, drink 250 ml per day, high cholesterol patients can use skimmed milk or powdered milk, and more soy products such as bean curd, dried tofu and vegetarian chicken, etc., both supplemented with high-quality protein, and at the same time, do not increase the blood lipids.
Third, control the intake of animal fat, diet should be light.
Animal fats, which are rich in saturated fatty acids, induce atherosclerosis, which leads to cardiovascular and cerebrovascular diseases, including heart disease and stroke. High fat intake increases the risk of colon, breast and cervical cancer. Therefore, the elderly diet should be light and less greasy, fats should be vegetable oil-based.
Fourth, ensure the intake of various inorganic salts and trace elements.
Calcium, iron, selenium and chromium are important trace elements for the elderly. Older people's bone loss and calcium, calcium intake is also a common problem of the elderly, China's elderly daily dietary calcium supply of 800 mg, milk and dairy products is a good source of calcium, the elderly should increase the supply; due to the decline in the absorption of iron in the elderly, but also susceptible to iron-deficiency anemia, but the general health of the elderly there is no need to supplement iron; selenium, zinc has an antioxidant, remove the free radicals, therefore, the elderly should pay attention to the intake of zinc and chromium. Elderly people should pay attention to the intake of zinc, selenium-rich foods such as seafood and animal foods; chromium is necessary for non-insulin-dependent diabetes mellitus, and diabetes mellitus is one of the easy diseases for the elderly, and should be more chromium content of high intake of food, such as meat, legumes, beer, yeast and animal liver. In addition, seaweed and nori should be used frequently. Salt intake should be strictly controlled to prevent the induction of hypertension.
Fifth, often eat vegetables, fruits, to ensure adequate intake of vitamins.
Vegetables and fruits are rich in trace elements, vitamins and dietary fiber, which can provide abundant vitamin C, beta-carotene and other vitamins, which play an important role in maintaining the normal physiological function of the body, and dietary fiber can increase the gastrointestinal motility of the elderly and prevent constipation, so more fresh leafy greens or other colored vegetables and fruits should be used. Especially in winter, these nutrients should be given when necessary.
Digestive capacity of the elderly decline, should choose easy to digest and absorb food, and pay attention to cooking methods, as little as possible to eat oil fried food.