First, reduce the supply of heat. The elderly have low basal metabolic rate and less physical activity, so reduce the heat energy accordingly, otherwise they will get fat easily. Heat energy mainly comes from carbohydrates in food and fat in non-staple food. Infants and the elderly can eat 70% to 80% of the staple food, especially dinner. Non-staple foods should be light and less greasy, especially animal fat foods and foods rich in cholesterol.
Second, eat less sugar and salt, the elderly have poor glucose tolerance, which is easy to induce diabetes, and the blood sugar exceeds the required amount, which is easy to gain weight. Excessive salt intake will increase blood pressure, and the daily salt intake of the elderly should be controlled within five grams.
Third, eat more high-protein food. Due to the reduction of protein's synthetic ability and the restriction of food intake, the elderly are generally prone to lack of protein. Protein is very important for maintaining the health of the elderly. Therefore, the elderly should eat more foods rich in protein, such as milk, soybeans, fish and lean meat, and eat more vegetables and fruits. Vegetables and fruits are not only rich in vitamins and inorganic salts, but also rich in cellulose and pectin, which is of great benefit to the prevention and treatment of constipation in the elderly.
Fifth, pay attention to calcium supplementation. Old people are often prone to pain in waist and leg joints, even osteomalacia or osteoporosis, which is easy to cause fractures. There are of course many reasons. The lack of vitamin D mainly affects the absorption and utilization of calcium, so the elderly should eat more calcium-containing foods, such as coarse grains, bone soup, fish soup and shrimp skin. And vitamin D supplementation can be done through outdoor activities in the sun.