Our daily meals are made up of cereals, legumes, animal foods (including fish, meat, milk, eggs, etc.), legumes, vegetables and cooking oil, plus dried fruits and vegetables of these six types of food, each type of food has its own nutritional characteristics, should be consumed regularly. The following list of specific recipes

1, middle-aged recipes for example

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

This recipe provides 2400 kilocalories of energy, 80 grams of protein, and other nutrients that basically meet the requirements of middle-aged people.

Breakfast: millet porridge (50g of millet), rolls (50g of standard flour), salted duck egg (50g).

Lunch Rice (150 grams of round-grained rice), fried minced pork and peas (30 grams of fat and lean pork, 100 grams of peas, 5 grams of vegetable oil, monosodium glutamate (MSG), salt), fried shredded pork and celery (20 grams of lean pork, 150 grams of celery, 5 grams of vegetable oil, MSG, salt), shrimp and cucumber soup (50 grams of cucumber, 2 grams of nori, 8 grams of shrimp, 1 gram of vegetable oil, refined salt).

Dinner Steamed Buns (150g of standard flour), Scallion Stir-fried Lamb (50g of lean lamb, 25g of scallion, 6g of vegetable oil, salt to taste), Vegetarian Mixed Spinach (150g of spinach, 10g of sesame paste, monosodium glutamate, salt to taste), Loofah Soup (25g of loofah, 20g of gluten, cilantro to taste).

Later Watermelon 200g.

2. Examples of recipes for 60-year-olds

Subject: 60-year-old male, light manual laborers.

The following recipes provide 2000 kilocalories of energy, 71 grams of protein, and other nutrients that basically meet the requirements of the elderly.

Breakfast Steamed buns (40 grams of standard flour), milk and eggs (250 grams of milk, 40 grams of eggs).

Lunch: spring pancake (70g of standard flour), stir-fried mixed vegetables (25g of pork, 100g of mung bean sprouts, 100g of spinach, 20g of leeks, 20g of vermicelli, 10g of vegetable oil, soy sauce, and salt), red bean and millet congee (35g of millet, 15g of red bean).

Dinner Rice (150 grams of round-grained rice), Shiitake Mushroom Roasted Chinese Cabbage (200 grams of Chinese cabbage, 10 grams of shiitake mushrooms, 15 grams of vegetable oil, broth, green onions, ginger, cooking wine, salt to taste), Stir-Fried Shredded Carrots (10 grams of fat and lean pork, 50 grams of carrots, 50 grams of asparagus, 5 grams of vegetable oil, ginger, soy sauce, salt to taste), Spinach and Purple Vegetable Soup (50 grams of spinach, 10 grams of purslane, chicken broth, spritz, monosodium glutamate, salt to taste).

Later Orange 50 grams.

3, 70-year-old recipe examples

Subject: 70-year-old male, very light manual labor.

This recipe for energy 1800 kcal, 65 grams of protein, other nutrients in line with the needs of the elderly.

Breakfast Rolls (standard flour 50g), milk (milk 200g).

Lunch Hair flour cake (standard flour 150g), shredded pork fried leek (25g of shredded pork, 120g of leeks, 8g of vegetable oil), shrimp skin three shredded (shrimp skin 10g, 50g of spinach, 70g of potatoes, 80g of carrots, 5g of vegetable oil), sea oyster soup (sea oyster 10g of meat, broth 300 ml, parsley a little).

Dinner Rice (100g of rice), scallion and pepper scallop (75g of scallop, scallion, ginger, peppercorns, vinegar, sugar, 6g of vegetable oil), cabbage and mushroom soup (70g of cabbage, 10g of dried portobello mushrooms, 20g of vermicelli, 1g of oil, 300 ml of soup).

Later Orange 50 grams.

Expert advice: the elderly three meals calorie distribution: breakfast accounted for 30%, lunch and dinner each accounted for 35%.

Middle-aged and elderly women can reduce some of the grains and fats according to each of the above recipes in order to reduce 200-300 kilocalories of energy. ...