Autumn and Winter Check-in Challenge
As we age, the physical functions of the elderly gradually decline, and the need for nutrients also changes. Therefore, the diet of the elderly is particularly important. Below, we'll introduce you to some practical tips for eating and welling for seniors.
1. Maintain a moderate amount of protein intake.
Older adults need to consume the right amount of protein to maintain the normal function of their muscles and immune system. It is recommended that the elderly consume 1-1 per day5 grams of protein kilograms of foods such as lean meats, fish, legumes, etc.
2. Increase calcium intake.
Older people are prone to osteoporosis and therefore need to increase their calcium intake. It is recommended that the elderly consume 1000-1200 mg of calcium per day, such as milk, tofu and other foods.
3. Maintain an appropriate amount of dietary fiber intake.
Dietary fiber helps promote intestinal peristalsis and prevent constipation. It is recommended that the elderly consume 25-30 grams of dietary fiber per day, such as vegetables, fruits, whole grains and other foods.
4. Control salt, sugar, and oil intake.
Elderly people need to control their intake of salt, sugar, and oil to prevent the occurrence of diseases such as hypertension, diabetes, and cardiovascular disease. It is recommended that the elderly consume no more than 6 grams of salt per day, control sugar intake, and eat less greasy food.
5. Eat a varied diet.
Older people need to consume a variety of nutrients, so the diet should be varied. It is recommended that older adults consume five different colored vegetables and fruits a day to provide adequate vitamins and minerals.
6. Pay attention to the way food is cooked.
The way food is cooked can also affect nutrient absorption in older adults. It is recommended to use steaming, boiling, stewing and other cooking methods, and avoid high-temperature cooking methods such as frying and frying to retain the nutrients in the food.
In short, the elderly need to pay attention to maintaining an appropriate intake of protein, calcium, and dietary fiber, controlling the intake of salt, sugar, and oil, diversifying their diet, and paying attention to food cooking methods. Through a scientific and reasonable diet, we can provide adequate nutrition for the elderly and promote their health and longevity.