In our daily meals, various foods have their own nutritional characteristics and should be eaten regularly. Specific recipes are listed below as examples:

1. Examples of Mid-Autumn Festival recipes for middle-aged people

Object: 45-year-old male, light manual worker.

This recipe provides 2,400 kcal of energy and 80 grams of protein. Other nutrients basically meet the requirements of middle-aged people.

Breakfast: Millet porridge (50g millet), Hanamaki (50g standard flour), salted duck egg (50g).

Lunch rice (150 grams of japonica rice), fried minced pork and peas (30 grams of lean pork, 100 grams of peas, 5 grams of vegetable oil, appropriate amount of MSG, and salt), fried shredded pork and celery (20 grams of lean pork, 150 grams of celery, 5 grams of vegetable oil, MSG, appropriate amount of salt), dried small shrimps and cucumber soup (50 grams of cucumber, 2 grams of seaweed, 8 grams of small shrimps, 1 gram of vegetable oil, appropriate amount of refined salt).

Dinner steamed buns (150g standard flour), fried mutton with green onions (50g lean mutton, 25g green onions, 6g vegetable oil, appropriate amount of salt), mixed spinach (150g spinach, 10g sesame paste, MSG , appropriate amount of salt), loofah soup (25 grams of loofah, 20 grams of gluten, appropriate amount of coriander).

Later 200 grams of watermelon.

2. Recipes for 60-year-olds

Example: 60-year-old male, light manual worker.

The following recipes provide 2,000 kcal of energy and 71 grams of protein. Other nutrients basically meet the requirements of the elderly.

Breakfast steamed buns (standard flour 40g), milk and eggs (250g milk, 40g eggs).

Lunch: baked spring cakes (70g standard flour), stir-fried vegetables (25g pork, 100g mung bean sprouts, 100g spinach, 20g leeks, 20g vermicelli, 10g vegetable oil, soy sauce, appropriate amount of salt ), red bean and millet porridge (35 grams of millet, 15 grams of red beans).

Dinner rice (150 grams of japonica rice), braised Chinese cabbage with mushrooms (200 grams of Chinese cabbage, 10 grams of mushrooms, 15 grams of vegetable oil, stock, green onions, ginger, cooking wine, appropriate amount of salt), fried shredded carrots (fat and thin) 10 grams of pork, 50 grams of carrots, 50 grams of winter bamboo shoots, 5 grams of vegetable oil, ginger, soy sauce, appropriate amount of salt), spinach and seaweed soup (50 grams of spinach, 10 grams of seaweed, chicken broth, cooking wine, MSG, appropriate amount of salt).

Later 50 grams of oranges.

3. Recipe for a 70-year-old man

Example: 70-year-old male, very light manual worker.

This recipe provides 1,800 kcal of energy, 65 grams of protein, and other nutrients that meet the needs of the elderly.

Breakfast Hanamaki (standard powder 50g), milk (milk 200g).

Luncheon pancakes (150 grams of standard flour), fried shredded pork and leeks (25 grams of pork shreds, 120 grams of chives, 8 grams of vegetable oil), three shredded dried shrimps (10 grams of dried shrimps, 50 grams of spinach, 70 grams of potatoes, 80 grams of carrots, 5 grams of vegetable oil), oyster soup (10 grams of oyster meat, 300 ml of stock, a little coriander).

Dinner rice (100 grams of rice), hairtail with onion and pepper (75 grams of hairtail, onion, ginger, pepper, vinegar, sugar, 6 grams of vegetable oil), Xiaobai Si ⒐ teach collapse ㄐ "collision? 0 grams, 10 grams of dried mushrooms, 20 grams of vermicelli, 1 gram of oil, 300 ml of soup).

50 grams of oranges later.

The energy distribution of the three meals for the elderly: breakfast accounts for 30%. , lunch and dinner each account for 35%.

Middle-aged and elderly women can omit some food and fat according to the above recipes to reduce 200-300 kcal of energy.

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Wish you good health!