All kinds of foods contain different nutrients, and no food can supply all the nutrients needed by the human body. The daily diet must be properly matched with a variety of foods to meet the human body's demand for various nutrients. Cereal food is the main body of China's traditional diet and the main source of human energy. It provides carbohydrates, protein, dietary fiber and B vitamins. Among all kinds of food, cereal should be the main food, and attention should be paid to the collocation of coarse and fine grains.
2. Eat more vegetables, fruits and potatoes.
Vegetables, fruits and potatoes are rich in vitamins, minerals, dietary fiber and other active substances. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and fruits, while the sugar, organic acids and pectin in fruits are richer than those in vegetables. A rich diet of vegetables, fruits and potatoes plays an important role in protecting cardiovascular health, enhancing disease resistance and preventing certain cancers.
3. Eat milk, beans and their products.
Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. The calcium content in the diet of Chinese residents is generally low, and there are many rickets in infants in China, which is related to the insufficient calcium content in the diet. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and B vitamins, which are easier to digest after being processed into bean products. Therefore, we should advocate eating beans and bean products often.
4. Eat proper amount of fish, poultry, eggs and lean meat.
Eating less fat and animal foods, such as fish, poultry, eggs and lean meat, is a good source of high-quality protein, fat-soluble vitamins and minerals. Fat and meat oil are high-calorie and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less.
5. A light and salt-free diet
Diet should not be too greasy, too salty or eat too much animal food and fried and smoked food. The salt intake per person per day should not exceed 6 grams. Besides salt, you should also eat less high-sodium foods, such as soy sauce, pickles, monosodium glutamate and processed foods containing sodium, because eating too much salt will increase the risk of hypertension.
6. Balance food intake and physical activity.
Food intake and physical activity are two main factors to control weight. Eating too much and not exercising enough will lead to obesity, and vice versa. Overweight is easy to get chronic diseases, and underweight will reduce the ability to work and the resistance to diseases, which are all unhealthy manifestations. The balance between food intake and energy consumption should be maintained, and people with less physical activity should exercise moderately to keep their weight within a suitable range.
7. carbohydrates. Carbohydrate is the general name of polysaccharide (such as starch), sucrose, maltose, lactose and glucose, and it is the main source of heat supply. Usually, the carbohydrates in our food mainly come from the starch of grains. The calories provided by carbohydrates in the elderly should account for 55%~60% of the total calories, and pure sugar should not exceed 10%. Honey, cakes and sweets can be added to the diet of the elderly, but of course not too much.