Reasonable diet for the elderly is helpful to delay the aging process, prevent and treat chronic basic diseases, and thus improve the quality of life. Attention should be paid to the daily diet nutrition of the elderly;

First, the variety of food is diversified and the collocation is reasonable. Eat at least 12 kinds of food every day and at least 25 kinds of food every week. Try to ensure that there are vegetables in daily meals and fruits. On average, there are four kinds of vegetables and fruits every day, and at least 10 kinds every week. We should eat animal food instead and eat different kinds of milk and beans. It is best to have bean products such as tofu, yuba, dried tofu and soybean milk every day. Change patterns frequently to increase appetite and appetite.

Second, eat enough animal food and legume food. Animal food is rich in high-quality protein, with high absorption and utilization rate of micronutrients, which is beneficial to reduce anemia and low weight of the elderly and delay the occurrence of muscle attenuation. The average daily total intake should reach 120- 150g. Choose different kinds of animal foods such as fish, livestock, poultry and eggs, and balance three meals. When eating livestock and poultry meat, try to choose lean meat instead of fat meat. Intake 300-400 ml of milk or dairy products with protein content, soybean or corresponding bean products 15g every day.

Third, actively participate in sports activities, increase outdoor sports and reduce sedentary time. Reduce the time spent sitting or lying down in daily life, and get up for at least a few minutes every hour. Keep moderate exercise. It is recommended to take 40-60 minutes of brisk walking, jogging and other moderate and high-intensity exercises every day. Not less than 3 times a week; The target heart rate is 170- age. Exercise should be done according to one's ability, step by step, and persevere.

Fourth, the elderly often measure their weight, make nutritional assessment and receive dietary guidance. Weigh yourself at least twice a month and record your weight. It is suggested that the body mass index (BMI) of the elderly should be maintained at 20.0-26.9kg/.

Five, regular physical examination, assessment of nutritional status, to prevent nutritional deficiency. Physical examination should be conducted at least once a year to master the changes of various indicators reflecting nutritional status, such as weight, muscle and subcutaneous fat, so as to prevent the occurrence of chronic basic diseases caused or aggravated by nutritional deficiency.

Reference (Information Source): Dietary Guide for China Residents (2022)