A nutritious diet suitable for the elderly in China

Staple food: Generally rice and pasta are the main dishes. In the morning and evening, you can drink some light and refreshing, easy-to-digest milk, soy milk, mung bean porridge, etc.

However, glutinous rice, potatoes and sweet potatoes should not be eaten more. Meat: You can choose nutritious meat that nourishes yin and qi.

Such as lean pork, beef, soft-shelled turtle, crucian carp, black fish, loach and duck. And those mutton, chicken, carp, fatty meat, etc., which have a temperate diet, are best not eaten in summer. Vegetables:

Choose vegetables that are light and nutritious, and can also cool off the heat. Such as bean sprouts, tofu, mushrooms, fungus, kelp, eggplant, tomatoes, and a variety of leafy greens. Vegetables with a pungent and warm taste, such as ginger and chili peppers, should be eaten sparingly or not at all.

Fruits: Watermelon, melon and pears can be eaten frequently, but plums, apricots, etc. should not be eaten more. Alcohol:

Beer can be drunk in moderation, and strong alcohol should not be drunk. Drinks: orange crystals, pineapple crystals, hawthorn crystals, etc., can be drunk with cold boiled water, while cold drinks such as popsicles and soft drinks should be drunk less or not at all.

In addition, it is necessary to develop good food hygiene habits: do not buy old and spoiled food raw materials, meals should be cooked and eaten freshly, if there are leftovers, they should be cooked again before eating, eat more hot food and less cold food. Vinegar should be added when cooking dishes and preparing coleslaw.

Melons and fruits should be carefully washed before eating, and then scalded with boiling water before eating.

Leisurely territory to help you answer:

1) Eat small meals and eat often to prevent nutritional deficiencies.

According to epidemiological surveys, the anemia rate of the elderly population is about the anemia rate of the elderly over 75 years old, and the problem of anemia should not be underestimated, and protein, vitamin A, vitamin D, calcium, zinc are nutrients that are easy to be deficient, in addition, the proportion of malnourished patients in the elderly population is more than 20%, and the elderly with dysphagia can reach 40%.

2) Take the initiative to eat enough and be active in outdoor activities.

Elderly friends must not be [overly picky food], must eat enough, even because of swallowing disorders, can also be soft and semi-liquid, for people at risk of senile malnutrition, you can use nutritional supplements reasonably.

3) Delay muscle decay and maintain normal body weight.

It is important for the elderly population to alleviate muscle loss due to aging as much as possible, on the one hand, to maintain BMI at 20 26, and on the other hand, to assess malnutrition through skeletal muscle mass, strength and function. In addition, the assessment of muscle attenuation also includes grip strength, knee flexion and extension, stairs climbing, upright walking, gait speed measurement, etc.

4) Eat enough food and encourage you to eat.

Older people should actively communicate with others, participate more in group activities, participate appropriately in the preparation and cooking of food, and cook their favorite foods.