What should middle-aged and elderly people pay attention to in their diet?

Attention should be paid to the diversification of food, mainly cereal, 250 ~ 400 grams, thick and thin collocation, but not food shortage. The intake of various nutrients should be sufficient in quantity and appropriate in proportion. The energy distribution of three meals a day should be reasonable and the time should be scientific. Pay attention to the intake of high-quality protein, such as fish, eggs, meat, milk, beans, the quantity and proportion of essential amino acids in protein, and the intake of appropriate essential fatty acids, but the edible oil should not exceed 30g per day. It should be noted that the amount of drinking water is basically maintained at around 1200ml per day. Eat 300 to 500 grams of fresh vegetables and 200 to 400 grams of fruit every day.