2. Good 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 and lean pork, the protein contained in these foods is high-quality protein, which is rich in nutrition and easy to digest.
3. Eat less: the research results show that overeating is harmful to health, and it is appropriate for the elderly to be full at eight or nine points per meal, especially dinner.
4. Eat 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 not be less than 250g.
5. Miscellaneous foods: protein, fat, sugar, vitamins, minerals and water are the six essential nutrients for human body. These nutrients 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, keep about 10 kinds of main and non-staple foods every day.
6. The dishes should be light: some elderly people have heavy tastes. As we all know, eating too much salt will increase the burden on the heart and kidneys and easily lead to an increase in blood pressure. For the sake of health, the elderly generally eat 6 ~ 8 grams of salt every day.
7. Food should be rotten: the teeth of the elderly are often loose and fall off, the masticatory muscles are weakened, the secretion of digestive juice and digestive enzymes is reduced, and the gastrointestinal digestive function is reduced. So the food should be soft and rotten, which is easy to digest.
8. Fruits should be eaten: all kinds of fruits are rich in water-soluble vitamins and trace elements, which play a great role in maintaining the pH balance of body fluids. In order to keep healthy, you should eat some fruit after every meal.
9. Eat hot food: Old people have poor resistance to cold. For example, eating cold food causes the blood vessels in the stomach wall to contract and the blood supply to decrease. Moreover, reflex causes the blood circulation of other viscera to decrease, which is not good for the body. Therefore, the diet of the elderly should be a little hot, and it is appropriate to eat a lot.
10. Chew slowly: Some old people are used to eating fast food. If they don't chew enough, they will swallow it, which will be harmful to 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.