What are the healthy eating recipes for the elderly Precautions for healthy eating for the elderly

First, avoid overeating raw and cold:

When the summer is hot and humid, the weather is hot, it is easy to sweat a lot, and it is easy to hurt the spleen and stomach by eating raw and cold things. Especially the elderly and children, the spleen and stomach digestion and absorption capacity of the elderly has gradually declined, children, children's digestive function is not yet full, and in the summer it is subject to the immersion of heat and humidity, which affects the digestion and absorption function of the spleen and stomach.

Raw and cold food is cold food, cold and damp are intertwined, damaging the spleen, yang and stomach qi, resulting in diarrhea and abdominal pain. Therefore, the summer diet should not be raw and cold, suitable for sweet and cold, light, eat more fresh vegetables, or dampness, summer food, choose watermelon, winter melon, mung beans, white lentils, lotus seeds and other foods, sour plum, rock sugar decoction water instead of tea, etc., take its heat, heat, water, yin and qi effect. In addition, you can also try to eat mung bean porridge, lotus leaf porridge, mint porridge and so on.

Second, the tonic must not be too greasy:

Summer nourishment is different from winter nourishment, summer appetite loss, spleen and stomach function is relatively sluggish, at this time eating light food helps to appetize and increase food, strengthen the spleen and help luck, if you eat too much sweet and greasy food, it is easy to lead to stomach and spleen injury, affecting nutrient digestion and absorption.

Therefore, it is advisable to choose lychee, pear, red date, pork, beef, chicken, pigeon meat, soy milk, sugarcane and other tonic products in the summer diet. In the middle of summer, people who are usually deficient in yin and who regularly take ginseng, deer antler velvet and other warm supplements should also reduce or stop taking them.

Traditional Chinese medicine believes that yam and red date have the effect of strengthening the spleen and invigorating qi, and they are not greasy, which is very suitable for people with weak spleen and stomach to cook porridge in summer, and both have the effect of improving the body's immunity, which can effectively combat the reduction of immunity caused by the scorching heat.

Honey, milk, lotus root, white fungus, soybean milk, lily can not only nourish qi and nourish yin, but also nourish the stomach, weak and sick in summer, sweating more, loss of appetite of the food therapy products.

Third, the characteristics of summer supplementation:

In summer, we should eat food that is good for water and dampness, because it is very hot and high temperature in summer, and the evil qi of dampness and heat is easy to soak into the human body, people often like cold drinks, drink more water, and the outside is damp and inside, so that the water is damp and traps the spleen, and the spleen and stomach are affected by the lifting and transportation function, and the water is the problem. Eating food that is diluted and damp can strengthen the spleen, and the spleen and stomach are healthy and the function of lifting and transporting is restored, and its water is damp.

1.Less salt. Salt, that is, sodium, is good for a person's lifelong intake should be strictly controlled, too much is not conducive to blood pressure management, will lead to the occurrence of various cardiovascular and cerebrovascular diseases, which is a very dangerous factor for the elderly.

But eating less salt is a bit difficult for the elderly, because their appetite is not strong, their taste buds are not sensitive, and they will dislike less and less salty food, but too salty will affect their food intake and nutrient absorption. You can use some natural condiments to make a variety of flavors of food, such as salty, sour and sweet in a meal, and spice it with some spicy flavor, so as to reduce the intake of salty salt in a Chinese meal.

2.The combination of meat and vegetables should be appropriate.

Animal food is good for high-quality protein**. You can eat high-quality proteins such as fish, poultry, eggs, milk, and soybeans in moderation, but avoid meat and meat. Eating more vegetables and vegetables is good for cardiovascular disease. Not less than 350 grams of vegetables per day for the elderly.

3.Food should be cooked finely and softly.

Elderly people have chipped teeth and poor chewing ability. It is recommended to choose steaming, boiling, stewing and other methods to make the ingredients soft and rotten, making it easier for the elderly to eat, and soft and rotten food is easier to be digested and absorbed by the body, which is suitable for the elderly with weakened gastrointestinal function.

4.Fat in moderation.

Older people have decreased metabolic function, reduced activity, and reduced fat utilization. If you consume too much fat, it will accumulate in the body, leading to overweight or obesity, increasing the risk of chronic diseases such as hyperlipidemia, arteriosclerosis, cardiovascular and cerebrovascular diseases, and diabetes. Some cancers are associated with high fat intake, such as colon cancer, breast cancer, pancreatic cancer, etc.

Therefore, the elderly should not consume too much fat, and should properly control fat intake, especially foods with high cholesterol and high saturated fatty acids, such as animal oil, animal liver, fish, egg yolks, etc.

5.Develop good eating habits and eat regularly.

To have a regular time, try to eat on time, not too early or too late; At the same time, pay attention to the intake of each meal. Eat a balanced diet in the morning and a full lunch to provide energy for work in the afternoon. Dinner can be eaten as little as possible to reduce the accumulation of body fat and help with weight control.

In addition, there is generally less activity at night, and the energy required is correspondingly reduced.

Be sure to eat fresh vegetables and fruits, but also eat more nuts, eat more lean meat, eat more protein, and then drink more milk, don't eat spicy and greasy food, don't overeat, don't eat too much before going to bed, don't eat too salty food; Three meals a day must be balanced and reasonable, and drink plenty of water.

The elderly eat legumes, egg foods, fruits and vegetables, dairy products, these coarse grains are better, the elderly health habits must be light, should also avoid eating some greasy and spicy food, can not eat some high sugar food diet.

The diet recipes for the elderly are as follows:

1. Selection of staple food and legumes.

Rice, millet, oats, buckwheat, black rice, mung beans, red adzuki beans, black beans, soybeans, tofu and other soy products.

2. Selection of meat, eggs and milk.

Lean pork, chicken, duck, mutton, yellow croaker, crucian carp, grass carp, shrimp, shrimp, sea cucumber, milk and eggs, etc.

3. The choice of vegetables.

Winter melon, lotus root, carrot, eggplant, celery, water chestnut, bamboo shoots, cabbage, kelp, black fungus, etc.

4. Fruit selection.

Pears, watermelons, bananas, strawberries, peaches, grapes, longan, jujubes, etc.

I think the elderly should eat things that are easy to digest, especially foods like sweet potatoes and corn, and in addition, according to the preferences of the elderly, eat some foods that he likes to eat, after all, he has reached this age, if there are requirements for his diet, it is a bit too harsh.

The metabolism in the body of the elderly is mainly catabolism, and more protein is needed to compensate for the consumption of tissue protein. For example, eat more chicken, fish, rabbit, mutton, beef, lean pork and bean products, the protein contained in these foods is high-quality protein, rich in nutrients and easy to digest.

The elderly can consume more protein and less fatty foods every day, such as eggs, dairy products, chicken, cooked meat, fish, shrimp, soy products, etc., which are rich in high-quality protein. Properly replenish carbohydrates to provide the body with essential energy, and eat more foods rich in vitamins and minerals.

There are many dietary recipes for the elderly, all kinds of porridge and steamed buns can be, as long as it is spicy, you can eat lightly.

1. Brown sugar, millet, jujube porridge.

2. Two-color blood tonic soup.

3. Liver jujube blood tonifying soup.

4. Duck blood daylily tofu soup.

5. Stewed pork belly with yam.

6. Pork liver soup with spinach.

There are a lot of diet recipes for the elderly, where does he want to divide the elderly? For example, the recipes of the elderly in the Northeast and the South are different.

When we get up in the morning, we drink a glass of milk and eat an egg and a piece of bread, which is a very healthy recipe.