The bottom of the primitive dietary pyramid consists of the largest share of grains, including corn, rice, bread and noodles. At present, the bottom of the dietary pyramid consists of 8 servings of water, fruit juice or soup, and the position of water is more important than that of the upper layer, where cereal grains only account for 6 servings. Because the physiological characteristics of the elderly are that even if they are thirsty, the demand for water is not as obvious as that of young people, and their bodies are often in danger of water shortage. The new dietary pyramid emphasizes that the elderly should drink more water to prevent constipation and lack of water in the body.
Adequate special nutrients. The activities and cannibalism of the elderly are decreasing day by day. In order to maintain the weight and health of the elderly, the dietary pyramid strictly requires that enough special nutrients, such as antioxidants, must be provided every day to prevent free radical damage accompanying the elderly. Provide enough vitamin D and calcium to protect bone health; Provide rich folic acid, maintain mental activity and reduce the occurrence of stroke and heart disease. The dietary pyramid also reminds the elderly to pay attention to foods with high nutritional density, mainly referring to vegetables and fruits, such as spinach, oranges, yellow sweet potatoes and pumpkins, as well as brightly colored fruits. Fruits often contain a lot of vitamin A, vitamin C and folic acid, such as strawberries and mangoes.
High fiber intake. In the new dietary pyramid, almost every layer has added the symbol of cellulose as much as possible. Eat more whole grains, choose brown rice instead of polished rice, eat more carrots and oranges instead of carrot juice and orange juice, eat beans at least twice a week, and replace meat with soybeans and lentils. Because most elderly people have the problem of decreased intestinal function, these high-fiber foods also contain lower cholesterol, thus reducing the risk of cardiovascular diseases and cancer in the elderly.
Some nutrients need extra supplementation. A small flag was erected at the top of the new diet pyramid as a reminder. Because the metabolic function of the elderly body is weakened, which affects the intake and absorption of some nutrients necessary for the elderly, it is essential for the elderly to supplement some nutrients needed by the body. For example, calcium and vitamin D supplements are necessary to prevent osteoporosis. Supplementing vitamin B 12 can help the body maintain normal nerve function and reduce the occurrence of Alzheimer's disease. The elderly with13 will gradually develop atrophic gastritis, and the secretion of gastric acid and pepsin will decrease, which will lead to the reduction of the absorption of vitamin B 12 in food, while the simple vitamin B 12 supplement can be well absorbed. However, most nutritionists believe that vitamin supplements cannot replace the choice of healthy food. For example, a glass of milk a day is the best source of calcium, potassium and vitamin B 12.
Similar to the traditional diet pyramid, the top of the tower is the intake of fat, oil and sweets, such as cakes, biscuits, fast food and various snacks, which account for the smallest share and advocate restrictions. These foods are high in calories, but low in nutrients, and should not be eaten by the elderly. Protein's supply should be matched with each other, such as cereals, beans, lean meat, eggs and poultry, so as to reduce the intake of saturated fat and cholesterol and achieve a balanced diet.
Besides following the dietary pyramid principles, the elderly should pay special attention to the following aspects 10:
1. The food should be fragrant.
Old people have poor taste and appetite, and often feel lack of nutrition and taste when eating. Therefore, cooking for the elderly should pay attention to color, fragrance and taste.
2. Better quality
The metabolism of the elderly is mainly catabolic, and more protein is needed to make up for the consumption of tissue protein. If you eat more chicken, fish, rabbit, mutton, beef, lean pork and bean products, the protein contained in these foods is high-quality protein, which is rich in nutrition and easy to digest.
3. The quantity should be small
Studies show that overeating is harmful to health, and it is appropriate for the elderly to be full at seven or eight points per meal.
Especially dinner.
4. More vegetables
Fresh vegetables are healthy friends of the elderly. They are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting the cardiovascular system and preventing cancer and constipation. The daily intake of vegetables should be no less than 250g.
5. Food should be miscellaneous
Protein, fat, sugar, vitamins, minerals and water are six essential nutrients, which are widely found in various foods. In order to absorb nutrition in a balanced way and keep healthy, we should eat a variety of foods. If possible, ensure about ten kinds of main and non-staple foods every day.
6. The dishes should be light
Some elderly people are heavier, but they don't know that eating too much salt will increase the burden on the heart and kidneys, which will easily lead to an increase in blood pressure. In order to be healthy, the elderly generally eat 6 ~ 8 grams of salt every day.
7. Food should be rotten
Old people's teeth often loose and fall off, masticatory muscles weaken, digestive juice and digestive enzymes secretion decrease, and gastrointestinal digestive function decreases. So the food should be soft and rotten.
8. Eat fruit.
All kinds of fruits are rich in water-soluble vitamins and metal trace elements, which play a great role in maintaining the acid-base balance of body fluids. In order to keep healthy, you should eat some fruit after every meal.
9. Eat while it's hot.
The elderly have poor resistance to cold, such as eating cold food can cause blood vessels in the stomach wall to contract, reduce blood supply, and reflexively cause blood circulation of other organs to decrease, which is not conducive to health. Therefore, the diet of the elderly should be a little hotter, and it is appropriate to eat a lot.
10. Eat slowly.
Some old people are used to eating fast food, and swallowing it without chewing it thoroughly is not good for their health over time. Chew slowly, reduce the burden on the stomach and promote digestion. In addition, chewing slowly is also easy to feel full, preventing overeating and affecting your health.