1. The staple food is not too small. Try to match coarse and fine grains and diversify varieties. It can supplement various vitamins and minerals while supplementing the calories needed by the human body.
2. Don't eat too much meat. It is best to choose skinless poultry meat (such as pigeon meat, duck meat, etc.), fish and shrimp and other flat meat.
3. A bottle of milk every day. Some people stop milk because it is hot in summer and they are afraid that milk will get angry. In fact, it is unnecessary. You can choose low-fat milk, skim milk or yogurt according to your personal situation. People who are intolerant of milk can choose substitutes such as soybean milk.
4. An egg a day. Because the composition of protein in eggs is closest to that of protein needed by human body, it is also the most ideal source of high-quality protein. It is best to cook eggs by boiling, steaming and stewing to avoid frying. Old people with high cholesterol can eat half an egg yolk or not. 5. beans are indispensable. For health, "soybean is better than gold". Because soybean products are rich in high-quality protein and soybean phospholipids, which are the protective factors of cardiovascular and cerebrovascular diseases in the elderly, and are also recognized as longevity factors, eating appropriate amount of soybean products is an indispensable part of a healthy diet, and it is suggested that the daily intake should be 2 Liang -5 Liang. Mung beans and red beans are also healthy foods in summer, especially after taking a nap in summer and drinking a bowl of cool lily mung bean soup.
6. the amount of vegetables should be large. Vegetables can supplement a variety of vitamins and minerals needed by the human body, and can play a certain role in lowering blood pressure, blood lipid and blood sugar. Summer vegetables are rich and colorful, including wax gourd, bitter gourd, cucumber, tomato, water spinach, lettuce, chrysanthemum leaves, etc., which should be selected in a variety of ways. It is suggested that 1 kg per day is appropriate.
7. Don't be greedy for fruit. Fruit can provide rich water, vitamin C and dietary fiber, and it is most popular with the elderly in hot summer. However, fruit contains many monosaccharides, such as sugar and sucrose, so you can't be greedy. It is recommended to eat no more than three ounces of fruit every day.
8. Don't use too much oil and salt. Oil and salt are risk factors for cardiovascular and cerebrovascular diseases in the elderly. Whether it is salad oil, soybean oil, rapeseed oil, olive oil or sesame oil, the daily dosage should not exceed 25 grams, and the dosage of salt should not exceed 6 grams.
9. Snacks are exquisite. In case of loss of appetite, a small number of meals can be arranged, and snacks can be arranged after dinner 1.5-2 hours. Snacks can choose lotus seed porridge, lotus leaf porridge, small fruits, cucumbers, tomatoes and so on.
10. Drink water scientifically. Pay attention to replenish water in summer, and it is better to drink warm boiled water or warm light tea. You can also make drinks such as mung bean soup, dark plum soup, hawthorn water and chrysanthemum tea. It is best not to drink carbonated drinks and sugary drinks. It is recommended to drink a cup of warm water after getting up in the morning and before going to bed at night. People who like to exercise and sweat a lot should pay attention to supplementing water containing electrolytes, such as light salt.