What dietary principles should the elderly over 60 years old adhere to?

The diet should be light, do not eat too much greasy or fried food, do not eat too full, otherwise the stomach will not be able to stand it, and in addition, it is necessary to maintain a regular schedule and do not stay up late.

It is necessary to maintain a light diet, less sugar and less salt, not to be too full at three meals, eat more fruits and vegetables, and do not eat too late for dinner.

When the elderly are old, the digestive function of the stomach is gradually declining, so we should pay more attention to the diet of the elderly.

1. Protein.

Choose milk, eggs, fish and other animal proteins, the number of grams taken daily should not be too high, and the grams per kilogram of body weight per day should be provided.

2. Calories of food.

The total caloric energy should not be too high, and should be reduced with age, and it has been reported that the caloric energy in the diet of the elderly is reduced by 1 3, and the quality of nutrients can be appropriately improved, which can extend the life expectancy by 1 3. Heat energy should meet the needs of activities, during which the staple food that provides heat should not be eaten too much, and the fat should also be controlled, and animal fat should be eaten less.

3. Fat. Calories account for 20%-25% of total heat energy, and the share of animal and vegetable fats should be 1:2. Do not eat too much salt, salt intake should be controlled at 4 grams to 5 grams a day, and the diet should be light.

4. Vitamins and inorganic salts.

Pay attention to the intake of simple nutrients such as calcium, iron, vitamin A, carotene, vitamin B and vitamin C.

5. Drink less alcohol and tea in moderation.

Eat more green vegetables and fruits to ensure adequate dietary fiber intake. Don't eat too much at dinner, don't eat too much food before going to bed, and drink 200 ml of milk.

6. Sugar, sugar accounts for about 65% of the total caloric energy, don't eat too much at each meal, and it is better to become full with 7 or 8. Pay attention to the intake of whole grains, eat more meals, do not overeat, eat slowly, the food should be easy to digest, and avoid raw and cold foods.

When the elderly eat and sleep at a fixed time every day, a good biological clock will be formed, and the regularity of work and rest will be better for the body of the elderly.

1. The principle of low fat: If the elderly eat some high-fat foods for a long time, they are very likely to suffer from some cardiovascular and cerebrovascular diseases, and the body resistance of the elderly is relatively weak, so they should avoid eating these high-fat foods. When the average daily intake of animal food reaches 150 grams, it is advisable to control the amount of cooking oil at about 20 grams.

Older people are less active and consume less fat, so it is better to eat less, especially animal fats. If the diet is mainly vegetarian, you can add a little fat in moderation.

2. The principle of low salt: the elderly are inseparable from salt in their usual dietary life, and there are many elderly people who prefer to eat food with heavier salt, which is actually incorrect. Because if the food eaten for a long time is too salty, it is easy to cause some diseases such as high blood pressure.

If we want to ensure the health of the elderly, then we should pay attention to these three low principles introduced above, only in this way can we better help the elderly, but also pay attention to the rationality of the elderly's diet.

3. The principle of supplementing nutrition with a small number of meals: with the growth of age, the teeth and mouth of the elderly are not very good. Therefore, they often don't eat much in normal times, so in order for elderly friends to be able to supplement enough nutrients, they should eat more meals in their usual life.

It is advisable to let the elderly eat 5 to 6 meals a day, and prepare some simple snacks between the three main meals, such as low-fat milk foamed biscuits or nutritious cereals), low-fat milk oatmeal, elderly or bean curd, soy milk and eggs, or cut into small pieces of fruit or fruit puree mixed with yogurt.