Four principles of diet
Four Guidelines for Healthy Eating
1. Eat a small amount and eat more soft ones to prevent nutritional deficiency.
The amount of food per meal is appropriate, but don't be too full, and the number of meals per day should be increased appropriately: it is recommended that the elderly adopt the diet of main meal+extra meal. One is the three-meal two-point system: that is, in addition to breakfast, lunch and dinner, meals are added at around 9 am or 3 pm; The other is the system of three meals and three points, that is, on the basis of the system of three meals and two points, a snack is added at about 10:00 in the evening. The food for dinner can be simple, convenient and digestible food such as fruit, yogurt, snacks and oral nutritional supplements.
Improve cooking methods, make soft and digestible food, and choose soft food, semi-liquid food or paste food for the elderly who have difficulty swallowing.
Preventing nutritional deficiency, reasonably supplementing nutrition and skillfully matching ingredients can not only make food with unique flavor, but also absorb nutrition more comprehensively. For example, fruits and miscellaneous grains are "mushy": fruits and vegetables with hard texture can be made into paste, miscellaneous grains can be made into rice paste with a blender, or mixed with flour to make miscellaneous grains noodles; "Strong combination" between foods: When making food, a variety of mixtures, such as steamed eggs with milk, can further increase the content of protein, while adding vegetables and meat foam to porridge can simultaneously ingest carbohydrates, cellulose and protein.
health
prescribe a diet
2. Take the initiative to drink enough water and take an active part in outdoor activities.
Take the initiative to drink more water and replenish water in time: the elderly suggest to drink at least 1500- 1700ml every day, mainly plain water or light tea, and drink a small amount of water several times to form the habit of drinking water regularly, and drink more water in summer and before and after exercise. For the elderly with cardiac and renal insufficiency, drinking water needs to be combined with specific conditions.
Try to reduce sedentary time and actively go outdoors. It is recommended to walk 6000- 10000 steps every day, or do safe moderate-intensity exercise for at least five days every week, with each activity lasting not less than 10 minute and the cumulative activity time per week being more than 150 minute. You can choose jogging, swimming, gymnastics, dancing, cycling, tennis and tennis.
3. delay muscle decay and maintain a proper weight
Muscle is the foundation of health, and delaying the attenuation of muscle is extremely important to maintain the activity ability and health of the elderly. Comprehensive application of nutrition and exercise to delay muscle attenuation: 1) Increase the intake of high-quality protein. Animal food (fish, shrimp, poultry, pork, beef and mutton, etc. ), dairy products and bean products belong to high-quality protein. It is suggested to eat 50g of livestock meat, 50- 100g of fish, shrimp and poultry every day, or drink 300g of fresh milk or a considerable amount of dairy products every day. 2) Eat more foods rich in omega-3 polyunsaturated fatty acids, such as marine fish and seaweed. 3) Appropriately increase the intake of foods with high vitamin D content such as animal liver and egg yolk. 4) Increase the intake of foods rich in antioxidant nutrients such as dark vegetables, fruits and beans.
Weight is a barometer of health. The ideal weight of the elderly (kg)= height (cm)- 105, which belongs to normal weight within the range of 10% of the ideal weight, and is overweight or obese if it exceeds 10%, and obese if it is below 10%. Overweight can also lead to chronic diseases (such as obesity, diabetes, hypertension, hyperlipidemia, gout, etc. ). Thin old people can gain weight by increasing the number of meals (2-3 times a day), eating snacks properly and exercising moderately, while obese old people need to control their total energy intake, reduce their fat intake, drink less alcoholic beverages and keep exercising every day to achieve the goal of losing weight. For overweight and slightly obese elderly people, excessive weight loss is not encouraged, and for obese elderly people, excessive measures cannot be taken to lose weight in a short time.
4. Eat enough food and encourage accompanying meals.
Give full consideration to the physiological changes of the elderly and the changes of various environmental factors, meet the needs of the elderly for energy, macronutrients and micronutrients, and ensure adequate and diverse food supply.
Let the elderly eat in a warm environment, eat with their families, eat with them, or cook by themselves, and change food varieties and cooking methods to enhance appetite, promote digestion and absorption, thus ensuring nutritional needs.